"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


11/3/13 SO MANY EVENTS! AllStar Round-Up! KIDS Rep-A-Thon! Nov. On-Ramp!

Written by KC

The Big Island’s own CrossFit AllStar will host the 2nd Annual AllStar Round-Up! INCLUDING CrossFit Kids 1 'Mo Rep-A-Thon!


130+ Athletes, of ALL ages from around the state including oahu and kaua'i will be coming together to compete in the Big Island's largest CrossFit Competition, held at CrossFit AllStar in Kamuela. This year’s Round-up will be held on 2 days, Sunday, November 10th 8:30am-6:00pm and Monday, November 11, 8:30am-5:00pm, with Awards Ceremony beginning at 4:30pm on Monday, Vetern’s Day. Please come out to cheer them on! FREE ADMISSION!

Day 1 begins at 8:30 and will consist of: 

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 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

Divisions will consist of:

Open Men & Women 

Scaled Men & Women

Masters 45+ yrs Men & Women

CrossFit Kids ages 5-12 yrs old. performing 1 ‘Mo Rep-A-Thon

Kupuna CrossFitters ages 80 - 99yrs participating in Honorary Ceremony

Questions or for more information 

call Event Organizer KC at (808) 357-7851



CrossFit AllStar 

64-1032 Mamalahoa Highway #303 

(in the back building next to Tutu’s House)

Waimea, HI 96743


Interested in seeing what CrossFit is about? This is the class for you! Just show up Monday night or get more information HERE! Hope to see you there!


Not all AllStar athletes have children, but for those of us who do, or ourselves never out grew our childhood habits...we know the power of a magic red elixer known as ketchup.


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.



10/27/13 USAW Weightlifting Certification Course at CrossFit Oahu!

-Written by KC

KC, Mel Miyamoto, and Chris at CrossFit Oahu

United States of America Weightlifting Trainer Certification Course

I spent the weekend with Six-Hole on Oahu at the USAW Trainer course! This was NOT a CrossFit course, on the contrary, it was what the United States uses to train coaches in Weightlifting (Olympic style...NOT bodybuilding they will make that distinction very clear). The course was taught by Mel Miyamoto a really sweet guy who been in the Hawaii Weightlifting scene for longer than all of us, in fact he's good friends with Olympian Tommy Kono who also still lives on Oahu. It was great to be taught the material by Mel, a pretty straight forward guy who's become accepting of us 'CrossFitters' and even mentioned that CrossFit has drawn interest into the sport of Weightlifting. It was great to learn from the source, USAW! With my certification (YES I passed the written exam!) I'll be starting a USAW Sanctioned Weightlifting Club at AllStar. (For adults, and MORE IMPORTANTLY, for kids who are ready and want to learn this sport) This will something very different than lot's of you are used to. The goal of the club training will be to attend the Weightlifting meets held 3 times a year on Oahu, and twice a year on Maui, or as much as possible. THIS IS A GREAT DEVELOPMENT FOR OUR BOX! Olympic Weightlifting is one-third a part of what CrossFit is, and having a specialty club devoted to lifting will only support our CrossFitters and grow our Community and AllStar culture. I'm pretty excited about it!!! Six-Hole (Chris Matute) also attended this trainer course and has been doing some private coaching for me and some AllStar Athletes. We've got a plan in the works for a 3 month long Weightlifting Program that would start in December-Feb coached by USAW Certified Coach Chris...to get ready for the next Weightlifting Meet in February. This will NOT be CrossFit, it will be a separate program available to our members, for a separate cost. More details on this program to come! Let me know if you're interested so I can be certain to include you in the information loop.

An added bonus to the weekend was that the course was held at CrossFit Oahu and I got to see in person their recently renovated facitliy!!! ITS JUST AWESOME! I felt like it wasn't even a renovation, it felt like a BRAND SPANKING NEW PLACE! LOVE LOVE LOVE the colors, the layout, the BIG ASS CEILING FANS(literally that's their name), and the fancy bathrooms and showers. Top notch all the way! I'm very proud of Bryant Powers in his partner Courtney they and their staff did a fantastic job! Please visit the next time your on Oahu!

Much of the course was lecture, but the greatest learning for me is the performance sections. LOVED working with Kilo plates....mostly because I had no idea how much weight was on my bar! It's easy to not attach to the number when you don't know what the number is! 100# Snatch felt light! The lifting platforms were awesome, Eleiko bars were a pleasure, and Kilo plates fun! And yes, behind Six-Hole in the picture above is a Pukie the Clown photo booth board:) CFO's got humor to.

I try to convince people this but now thank goodness it's confirmed. Lifting weight is just a good if not better that all the isolated 'core' movements on stability balls or mats. Duuuh! It was part of our lecture series at USAW!

After I took the test and said goodbye to my class and Mel....I convinced Tiffany Bove to train with me! What a great way to end the weekend with a good, hard, WOD! Thanks Tiffany you ROCK! And thanks Sean for staying open for us!

Workout of the Day

Lift lots of weight as perfect as possible. Take USAW Weightlifting test. And see below:



10/24/13 CrossFit at 80+ Years, and 'Enter The Dragon' WOD4 Released

-Written by KC

For those of you who came here JUST to check out WOD4 'Enter The Dragon' at the AllStar Round-Up, scroll down but be sure to check out our Kupuna CrossFitter, Betsy who set a Personal Record on her Deadlift today lifting a big 25#, with a body weight of only 80# at over 80 years old to cool!

Below: Kelsey leads a great group at the 11am class today!

Betsy weighs in at 80# and sets a new Deadlift PR today!

Workout of the Day

2013 AllStar Round-Up WOD 4

“Enter The Dragon”

Athletes enter an 8 Level circuit (The Dragon), conga-line style. Amass as many repetitions as possible in each movement. 50 seconds of work, with 10 seconds of rest/transition time to the next element.

*Note: We will be running ALL athletes through The Dragon, every minute on the minute, without stopping. This could possibly be the longest continuously running WOD with the most participants ever, in the State of Hawaii at least! You will be assigned a start time and MUST be at your spot in the conga-line in order to ‘Enter the Dragon’. Any athlete not in line will miss their turn, forfeit their score and receive a zero for this event. Stay tuned for more event details! All participants will be contacted through email with up to date information so check you in boxes!



10/23/13 Special Visitors From 5am to 5pm!

-Written by KC

Erica Livett, owner of CrossFit North Okanagan in Canada, is another Invictu sathlete visiting Cheryl and the box today! The girls were able to get in a photo shoot with her after training:)

BELOW: Patrica visits from Diablo CrossFit at 5am! She was great to have in the box thanks everyone for giving her a warm AllStar welcome at 5am! She says of CrossFit AllStar-

Definitely worth the 30 min drive up! Can't wait to come back for another visit!

So great to see a big strong girl doing gymnastics, the wonders of CrossFit!

Below: Cheryl does rebounding Box Jumps after 4 months post surgery...she's coming back stronger than ever! Coach Kelsey took this photo and apparently we were all moving so fast the pic is blurry. Good times!

BARBELL CLUB was a TOTAL PARTY tonight! Lots of heavy loads going UP, and lots of learning going DOWN! LOVE IT!

Workout of the Day

Warm UP:

Dodgeball 3 min

Mobilize hips


take 10 minutes to practice Handstands, holds, lateral walks, free standing, handstand walking, turning on cones, and pike to handstand


Three Rounds each for Reps of:

60 sec. Wall Ball Shots

60 sec. Rest

60 sec. Box Jumps

60 sec. Rest

60 sec. Power Cleans 135/95

60 sec. Rest

60 sec. Burpee

60 sec. Rest

Results coming soon!!!