"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 

 

 

 



The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource

 

Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

Thursday
Nov212013

11/21/13 Bacon Themed Potluck Da Bomb!

-Written by KC

Not to make anyone feel bad but....if you weren't at the Potluck last night....YOU REALLY MISSED OUT! BACON THEMED DISHES GRACED THE TABLE WITH A VOTING CONTEST FOR BEST DISH. Lizzy wins with a Paleo Pumpkin Fudge recipe with bacon on top!!! See Recipe below!

Lizzy, above, WINS a free CFAS shirt and an EMPTY dish cause everyone ate up her PALEO PUMPKIN FUDGE WITH BACON ON TOP!! Recipe below thanks for sharing Lizzy!

 

On-Ramp Graduates work hard on their Baseline WOD with mostly 2:00+ minute improvements from ALL ATHLETES! And you see that woman doing push ups in the front Left, that's my MOM!!! SO PROUD OF HER AND MY DAD, AND CHERYL'S MOM TO FOR TAKING THE ON-RAMP AND PASSING THE WRITTEN TEST!!!

KUPUNA CROSSFITTERS PICK OUT A SHIRT AS A GIFT FROM ALLSTAR! NOW THEY HAVE UNIFORMS!

 

Wednesday
Nov202013

11/20/13 What's Happening at AllStar!?!?

-Written by KC

There's a LOT going on at AllStar....you would've thought that things would calm down after the AllStar Round-Up Competition but HECK NO! Be sure to enjoy the righteous photos from Aniku Chong below, and then scroll down for all the latest events at AllStar which include a Parade, and Philippine Relieve WOD event! More pics will be posted daily, look for Elin Kalaniopio's pics in the coming days to!

Above: Athlete group picture, Below: Volunteer Group picture, bigger turn out than last year! Mahalo to all who attended!

Below Left: Josh Stallsmith not only organized this entire event and MC'd with Don, Josh competed! Below Right: Al Police ahead of CrossFit Games Competitor Matt Beals, Al finished second overall in the Master's Division!

Coach Thomas enjoying the competition, and Alika Ho'omana from CrossFit Kona giving it a ROAR!

Special Events!

 

!!!!BACON!!!!

THE ON-RAMP PALEO POTLUCK THISTHURSDAY, NOVEMBER 21 @ 7:30PM WILL HAVE A BACON THEME. 

A CROSSFIT ALLSTAR RETAIL GIFT CERTIFICATE WILL BE AWARDED TO THE BEST PALEO RECIPE FEATURING BACON!

WE HOPE THERE IS A BIG TURN OUT TO CELEBRATE THE NEWLY GRADUATED ON-RAMPERS AND THEIR HARD WORK...AND TO ENJOY SOME DELICIOUS FOOD TOO:)

INVITING ALL BIG ISLAND CROSSFIT ATHLETES THIS SATURDAY NOV. 23, 6AM & 8:30AM, PHILIPPINE RELIEF WOD AT CROSSFIT ALLSTAR. SUGGESTED DONATION OF $10 OR GIVE WHAT YOU CAN. MAHALO! 


More info:
On November 8, 2013, Super Typhoon Haiyan (locally known as Yolanda and considered a category 5), made landfall in the central region of the Philippines.

The Philippine government estimates close to 600,000 people are left homeless by Typhoon Haiyan and 13,000 injured. The death toll from this devastating act of nature has not stopped climbing and is quickly approaching 4,000. 

On Saturday November 23, CrossFit AllStar will be hosting Philippine Relief WOD (PR WOD). PR WOD will unite folks from around the world in a show of support. We are trying to spread awareness and raise money for current efforts to aid those in need touched by Typhoon Haiyan. We knew we were going to help, it was just a matter of how.

Workout of the Day (WOD) performed in teams of two or solo: 

Typhoon Haiyan had sustained windspeeds of 145 MPH for 10 minutes so our WOD is 10 minutes long.
Objective is to get As Many Rounds/Reps As Possible (AMRAP).
Repetition scheme 11-8-13 (date of typhoon landfall) of three movements. Only one partner working at a time.

Rx WOD
11 Burpee Box Jumps (alternate each rep with partner)
8 Power Cleans @ 145/95# (break up with partner as needed)
13 Toes 2 Bar (T2B) (break up with partner as needed)

Rx Lite WOD
11 Box Jumps (alternate)
8 Dead lifts @145/95#
13 Knee raises

Body weight/Scaled WOD
11 Box Jumps or Step Ups
8 Push Ups
13 Air Squats

The workout is challenging but accessible. We have provided some scaling options to accommodate participants of all abilities and experience levels. If you're new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

Affiliates represented (so far):
CrossFit Manila (CFMNL) multiple locations around Manila, Philippines
CrossFit Thrice in Bend, OR
CrossFit Queens, Queens, NY
Network Fitness CrossFit, Irvine, CA
Centurion CrossFit, Fort Hood, TX
CrossFit Engine 38, Cairo, Egypt
CrossFit Overdrive, Richmond, BC, Canada
SnoRidge CrossFit, Snoqualmie, WA
CrossFit Burien, Burien, WA
Renton CrossFit, Renton, WA
CrossFit East Oahu, Oahu, HI
Sumner CrossFit, Sumner, WA
Morgan Junction CrossFit, Seattle, WA
MOC CrossFit, Portland, OR
CrossFit Industrious, Lynnwood, WA
SeaTown CrossFit, Seattle, WA
Imperial CrossFit, Kent, WA
CrossFit AllStar, Waimea, HI

Do you want to Host PR WOD? visit Phillippine Relief WOD Facebook page. Any Questions about the WOD at CrossFit AllStar please message or email us at kc@crossfitallstar.com. Thank you for your support.

If you come to the PR WOD at CrossFit AllStar on 11/23, please feel free to stay for our mobility/yoga portion. No cost for the clinic but donations welcome which will be going to our Philippine Relief efforts.

If you are looking for someone missing or you have information about someone in the Philippines due to Haiyan, please visit Google's people finder here. http://google.org/personfinder/2013-yolanda/

There are many charities and nongovernmental agencies providing support to those affected by what is being called the strongest typhoons on record. You can choose any one you feel is most appropriate, all we ask is that you participate and do what you can to help.

WAIMEA CHRISTMAS PARADE!

AFTER 2 YEARS OF WANTING TO DO THIS.... 
CrossFit AllStar will be participating in the 
2013 Waimea Christmas Parade on Dec. 7th
Our Application is IN!
We are looking for participants who can commit to doing this with us!
Heres what we have in mind, and i'm open to other ideas to! :
1. KC's car is currently getting a 'car wrap advertisement' all around the exterior, and can be driven in the parade as the 'Float' with Christmas lights on it, and music playing...
2. Athletes can partner up and carry box jumps and stop every once in a while to perform some jumps, step ups, or jump overs...
3. Athletes can carry jump ropes and perform singles or double unders...
4. Athletes can partner up and carry a light loaded barbell and stop every once in a while to do some cleans and snatches...
5. Uniform of CrossFit AllStar shirts and jackets, with santa hats?
6. Athletes can pass out business cards with a healthy treat attached???
Josh will be in charge of this event as I will be on the Mainland with Cheryl training with her remote coach CJ Martin in San Diego, and Coach Burgner (I'm very excited about this!!). I'm sorry i'll miss this first ever time in the parade, but would love to know who can be involved so we can get a confirmed list of participants together. I'd like athletes of ALL levels, coaches, Kids, Aunties, EVERYONE because it's important that the community understands CrossFit is for everyone!
Please reply to this email if you can participate with us!! Entry fee is a donation of any goods to help our community for the 'Giving Tree Project' in need...Canned goods, diapers, toothpaste, toothbrushes, femenine products, or KTA or Foodland gift cards....to be handed in at the start of the parade.
Waivers MUST be signed for anyone who can participate! Can you!?!?
Let us know!
Mahalo and i'm sorry KC can't be there because it's going to be SUPER FUN and an chance for us to officially be represented in our community!

 

SPECIAL EDITION PROGENEX JUST FOR CHRISTMAS!

PROGENEX ONLY PRODUCES A LIMITED QUANTITY OF SPECIAL FLAVORS ONLY A COUPLE TIMES A YEAR AND I'VE ORDERED 24 BAGS OF CHOCOLATE PEPPERMINT! SO GET READY IT'S FIRST COME FIRST SERVE! WHAT GREAT CHRISTMAS PRESENTS FOR YOUR BELOVED ATHLETE IN YOUR FAMILY OR FRIENDS!

 

 

 

Tuesday
Nov192013

Its a great pumpkin Charlie Brown!

Your W.O.D is not done when you leave the Box…Rehydration, Refueling and Rest are KEY to Replenishing your bod so you can kill it at the next W.O.D...From our Recipe Box to your inbox, get all AllStar has to offer.

Sunday
Nov172013

11/17/13 AllStar Keep Moving UP!

-Written by KC

I'll release a couple pics each day of last weeks AllStar Round-Up Competition here at CrossFit AllStar in Waimea. For full albums friend us on Facebook!

Photo Right Courtesy Thomas, Photo Left Courtesy Elin Kalaniopio (Cheryl Brost in the Rope Rustler event)

11 year old 'Fordy' Jumps 40 inches on a box jump!

The start of our first Olympic Weightlifting team....it all starts with KIDS. I'm training these guys on Friday afternoons for a meet coming up in February in Honolulu.

Workout of the Day 11/15/13

Workout of the Day 11/16/13

Workout of the Day 11/17/13 Courtesy Chris Matute

 

Thursday
Nov142013

11/14/13 Kupuna CrossFitter Passes - Rest in Peace Alfred, We Love You.

-Written by KC

Alfred Berdon - Kupuna CrossFitter

September 6 1929 - November 14 2013

Alfred Berdon- Started Burdon Farms, as well as Ali’i Boat Makers right here in Kamuela. Alfred built 2,500 boats by hand and attributed his amazing health and strength to climbing up, down, and all around building these boats! Alfred started CrossFit with us at 84 years of age, and when asked at the end of each class what he enjoyed most he would reply...'Everything!'. He was a strong, sweet, and positive spirit in Kupuna CrossFit class each week. Alfred passed away this evening, at home and at peace with his family. We love you Alfred! Our hearts and prayers go out to you and your family.