"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


5/13/13 Colorado Visitors & 'Kelly'


5/12/13 Happy Mother's Day with ROLLER DERBY!

-Written By KC

CrossFit AllStar LLC. officially sponsors Waimea Wranglers Rough Rollers Flat Track Roller Derby Team!

I couldn't be prouder to sponsor this group of women. They display such power, confidence, fearlessness, and beauty when they ride! Their 'Bouts' keep me on the edge of my seat, engaged, entertained, screaming and wanting more. These gals played in Kona last night and it was the first time I was able to watch them play as their sponsor and they sure did make me PROUD! They won the bout, with some periods in the bout 50+ points ahead of the Kona Outlaws! Well done ladies!

2 of the Waimea Wranglers Rough Rollers are AllStar athletes Sadie Mae Gutz (Lisa Fejerian) and Anya Okole (Moryka Campbell).  Both sports, Roller Derby & CrossFit being extremely self empowering! I'm hoping with this new sponsorship more girls will be joining us in the gym soon. Lots of the girls are MOTHER'S & my kids even attend school with some of theirs. What an incredible thing to do as a MOM!

FOR MORE INFORMATION ABOUT THE WAIMEA WRANGLERS ROLLER DERBY TEAM VISIT THEIR FACEBOOK PAGE BY CLICKING HERE! They are always looking to recruit new team members! Or simply call Sadie Mae Gutz at 808-895-8279.

The Waimea Wranglers win last night's bout in Kona!

Back at the gym this week we took on some big WODs! 100# Weighted Walking lunges for the ladies OH YEAH!

Jesse Lucas deserves some acknowledgement for almost perfect attendance this last year as part of the Kamehameha Schools Wellness program. Plus he's got kids and i'm sure will be honoring his wife and mom today on Mother's Day. Jesse is a sweetie!

As Coach Josh states, "When Jesse came in he was, how do I say, pretty de-conditioned. Last Saturday he beat me in all of the 100 and 200 meter sprints in the workout and he has been putting A LOT more weight on his barbell work as well. Great determination and improvement. Good Work Jesse!"

Coming SOON! Click on the poster to Register NOW!

Workout of the Day for Friday 5/10/13

Warm Up:

Run 800m/Mobility


15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).

*Notes: spend roughly 1:30 alternating between each movement.


For time:

100 Double-Unders
50 HSPU (regionals standard)
40 TTB
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#

With any remaining time: 4 X 400m sprints, Rest 1:1

Saturday's Partner Workout 5/11/13

Each Saturday is such a fun time to come in and train as a TEAM! We do partner and group WODs every saturday morning! It's become tradition! Join us on a Saturday morning if you're looking to change up your workouts and have a BLAST doing it.

Mother's Day Workout of the Day 5/12/13

This workout takes onlly about 5-10 minutes yet will give you maximum challenge to your cardio vascular and respiratory system, as well as strengthen the glutes, hams, quads, midline & trunk, upper body and arms...pretty much your whole darn physical system you live in!!!

For time:

100 Burpees

What's a Burpee? It's pretty simple. You start standing. You get down on the ground in a prone position with chest, hips, top of thights touching the ground. Then you get back up (keeping the midline stable, no saggy hips!), get your feet under you and jump 6" above your standing height, plus clap your hands at the top when you jump. That's basically it. 100 times of course. Have FUN! Let me know if you do this WOD!


5/9/13 Josh's 40th Birthday WOD!

-Written by KC

Most of the classes today did 'Micahel' with the exception of the 5:30pm class. Josh Stallsmith showed up to the 5:30 class for his 40th birthday! Brad, Danny, and Arjun programmed a WOD on the spot for Josh as a birthday present. JOY! See WOD below!

Results coming soon!



5/7/13-5/8/13 Loving Living Life

-Written by KC

Forward is the only direction that leads to a better place. -Hicks

This week has brought lots of Squats...Back squats, Front Squats, Overhead Squats, Squat Cleans...mixed in with Rope climbs!

5am Class worked weight overhead

An extra special treat this week was family time! Becky brought in her sister-in-law (Dannys sister) and Karyn brought in her Mom!

Workout of the Day for 5/7/13




Ring Dips

Workout of the Day

For time:

7 Rope Climbs 15′
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15′
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15′
6 Thrusters 115/75#
25 HR Pushups



5/6/13 Inspirational Athlete Kelsey Owens

-Written by KC

Most everyone at our box has noticed the change in Kelsey over the last year...we are honored to bring you this interview and acknowledger her achievements!

How long have you been doing CrossFit?

I’ve been doing CrossFit at AllStar for one year.

What do you like most about CrossFit?

I like how strong I feel.  I love doing something people thought I couldn’t do.  It’s been a total lifestyle change.

What changes have you seen?

I’ve seen both physical and emotional changes because of CrossFit.  Physically I went from weighing 227lbs to 168 lbs.  That means so far I’ve lost 59lbs...that’s crazy!  When I first started I didn’t even realize I had that much to lose.  I didn’t realize how big I actually was because it was such a slow progression of weight gain.  Last week was really exciting because I got to donate all of my old clothes. I went from wearing a size 18 to a size 11 in pants and I went from a size XXL to M in tops.  Not only do I have a smaller frame now, I am so much stronger.  I can now do things like pushups and I have more endurance for daily activities.  This extreme physical change has put me in such a positive place emotionally.  I feel more confident in myself and I feel like I can do anything!

What exercise do you do?

I do CrossFit AllStar two times a week, Zumba three times a week, and my own workouts the other two days.  I just started doing a Hot Buddhi Yoga class once a week.  I like to mix up my exercises as much as possible.

Why do you incorporate CrossFit?

It’s unlike anything I’ve ever done before.  CrossFit was totally outside of my comfort zone when I first started.  I had never done any type of weight training before and I had never done anything that pushed me so hard.  At the start of class I remember thinking, “I can’t do that,” but by the end of class my thoughts had changed to, “Okay, maybe I can.”  I also really enjoy the support and good coaching that is offered at the AllStar gym.  I know that I am in a safe environment and that I will constantly be encouraged to succeed.    

What are your favorite and least favorite CrossFit moves?

Kettlebell swings are my favorite move and my least favorite are any kind of squat.  Air squats, weighted front squats, back squats, and any other type that I have tried to block from my memory...YUCK!

How have you changed your eating habits?

I eat smaller portions because I’m eating for a smaller body.  I focus on lean meat, fruits, veggies and sneak in some chocolate.  I also eat more often, graze throughout the day and ask myself if I’m hungry or thirsty before eating.  I also pay attention to the frequency that I eat.  

If you could use one word to describe yourself in five years what would it be?

Happy.  I don’t think that there is actually anything more important than happiness.  It also helps that it is an all encompassing word.  I want to be happy with my body, happy with my health, happy with my profession, and happy in my personal life.  I’m keeping my fingers crossed for happiness!

Way to GO Kelsey we are so proud of you! Thanks for sharing your story!

Kelsey doing Power CleansWorkout of the Day

Warm Up:

Animal Soccer 3 min.

ME 40 sec. Mountain Climbers


7 X 1 3-position Santch (2" from floor, just above knee, and Hi-hang)


50 Back Squats (135/95)

40 Pull Ups

30 Shoulder to Overhead (135/95)

50 Front Squats (85/65)

40 Pull Ups

30 Shoulder to Overhead (80/65)

50 Overhead Squats (65/45)

40 Pull Ups

30 Shoulder to Overhead (65/45)

CrossFit AllStar Waimea, Hawaii, Big Island