"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


11/12/13 CrossFit AllStar Round-Up in Waimea, Hawaii BIG ALOHA!

-Written by KC

We thank each and every one of you who came out to the AllStar Round-Up 2013!

Athletes, volunteers, spectators! Mahalo to all of you who noticed how much went into planning this event! It was important to us to honor the athletes, to plan a rocking good time, and to present proper programming that would test your fitness and legitimize all of your training efforts. From the youngest athlete at 5 years old, to the most senior athlete at 99, it proves anything is possible and we're doing just that. Our Big Island CrossFit Community is strong, healthy, and vibrant! Mahalo to Josh Stallsmith who worked on the programming, and can take 100% credit for the beautifully written piece in the Event Finals, '2 Pistols Walk into a Bar...' He worked tirelessly, going over, over, and over different possibilities and combinations and the outcome was 'awe'-some. As much fun to watch as it was to perform. Mahalo to all the volunteers!!!! It was a pleasure to work with all of you!!! And mahalo to the ATHELTES who all ROCKED!!!! It was an honor to have you at our box and witness all of your greatness!!! I have an 'athletic hangover' from the weekend, and I can still hear the crowd cheering in my head! I love each and every one of you. Mahalo for energizing AllStar!!!!!

Leaderboard Results can still be found at allstar2013.wodcast.com

Please submit any video from the event to chadkona@gmail.com

More photos to come as the photographers get them edited! Be sure to 'friend' us on our Facebook PERSON page, and 'Like' our Facebook Place page, for easy photo sharing!



-Written by KC


For updated leaderboard result WITH the Handstand scores please go toallstar2013.wodcast.com
For shared photos and video please find us on Facebook! Click HERE!

Day 2 Begins with a Hawaiian Blessing at 8:30am, followed by WOD description and rules ALL ATHLETES SHOULD PLAN TO ARRIVE AT THE GYM AT 8AM TO BE EARLY! 'ENTER THE DRAGON' STARTS AT 9AM SHARP! SEE YOU THERE!

Group athlete photo at the 2013 CrossFit AllStar Round-Up on Hawaii Island...the BIG Island, at CrossFit AllStar in Kamuela, Waimea. (Photo croutesy Zack Henderson) The professional photographers photos will take some time to edit but I look forward to seeing them thanks to Elin Kalaniopio and Aniku Chong for taking photos today.

If you have any video please send by way of email to chadkona@gmail.com

Type in the subject line 'Round-Up Video'

I hired a film-maker named Chad Campbell, who  got called out to San Fransisco on a job at the last minute. He explained to me that all we need to do is get him some video footage on a high resolution camera like Go Pro or even the latest iPhone, and he'll be able to make something really great. Send him any footage you think might be worth helping to add to an AllStar Round-Up video please!









11/8/13 AllStar Round-Up keep your eye on Brost!

-Written by KC

Cheryl's advice for practicing an assisted Pistol (one-legged) Squat...you could be doing some in the finals this weekend!

Sweet, Humble, and Brutally Strong...

If you'd like to meet one of the most humble, sweet, and brutally strong CrossFit Games competitors who now makes CrossFit AllStar her training grounds, come by the AllStar Round-Up all day Sunday & Monday Nov. 10-11 this weekend at CrossFit AllStar! Spokeswoman for Altrient by LivOn Labs and Progenex sponsored athlete Brost has been featured in Shape Magazine, April 2013, and WOD magazine pictured here. She's secured Altrient product gifts for each registered competitor this weekend! Cheryl and her husband Troy Brost will have a booth set up for you to learn more, taste products, talk story, and sign autographed posters! Big Mahalo to Altrient and Cheryl Brost - CrossFit Athlete! Their daughter, Malia age 10, will also be performing in the CrossFit Kids 1 'Mo Rep-A-Thon and their son, Alex age 15 will be competing in the Men's Scaled Division this weekend at the Round-Up! We're grateful to have this amazing CrossFit family here in Waimea, Hawaii and training with our AllStar 'Ohana!

Sarah and Jeremy from Snake River CrossFit in Idaho visit AllStar today! We had another visitor Darrel who came to train with us ALL WEEK and he got a picture on his phone but I need you to text it to me Darrel!!! Our AllStar family loved working out with you this week was a blast!


 Aniku not sure it he's in a state of rest and recovery, or mental prep to get the weighted pull up done!

Workout of the Day 11/8/13



11/7/13 CrossFit KIDS prep for Rep-A-Thon and Adults Please RELAX about Round-Up!

-Written by KC

Round-Up Ready? Of Course you are!

As the Round-Up approaches, there's lots of nerves and jitters in the Gym, and i'm sure it's happening at all the participating affiliates even on other islands. I've been getting some pretty interesting email...pretty much constantly since we started organizing this event. The public is awesome, and CrossFitters are passionate so trust me when I say we've done everything in our power to host a killer event, testing all fitness domains, include a kids and kupuna CrossFit event, and span the fun over 2 days. No, nothing will ever be perfect to EVERYONE, but i can guarantee we've done our best to set the stage for some great times and legit CrossFit action!


I know you all have trained hard and in the spirit of CrossFit, all we ask it that you give it your best effort because that's really all that matters. Note the change to our new website header at the top....WE HONOR EFFORT. So relax, stop stressing (cause it's stressing me out!) and won't help your training, and enjoy the next few days of deloading, active tapering, and conservative injury prevention leading up to the big day of the CROSSFIT ALLSTAR ROUND-UP 2013! 

This Weekend's Schedule of Events


We will begin to clear out and prep the gym at 7:30am any and all help is needed please come by! Volunteers that are regsitered can also pick up their shirt and come get details of their job duties. Judges meeting at 2pm.

Day 1, Sunday, Nov. 10 begins at 8:30 and will consist of: 

7:00 Judges Meeting

7:30am Athlete Check in

8:30am - 9:00am Blessing and Opening ceremonies

9:00am - 12:30pm Adult CrossFit Event ‘Aces High’

12:45pm - 1:45pm CrossFit Kids 1 ‘Mo Rep-A-Thon, fundraising event to help support the Michael Morriss Memorial Fund, and help protect our ocean's resources. 

2:00 - 6:00pm Adult CrossFit Event ‘Rope Rustler’

Day 2, Monday Veteran's Day, Nov. 11 will consist of: 

8:30am - 9:00am Day 2 Intro. 

9:00am - 11:00am Adult CrossFit event ‘Enter the Dragon’ 

11:15am - 11:45am Kupuna CrossFit Honorary Ceremony 

12:00 noon- 4:30pm Event Finals for top 4 Competitors in each Division

4:30pm - 5:00pm Awards Ceremony

Please visit out Events page for more info or contact us!

Kids perform partner sit-ups with a double high-5 at the top!

Workout of the Day 11/6/13

Workout of the Day 11/7/13