"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


5/21/13 Olympic Weightlifting Seminar Pics!

-Written by KC

After a wonderful weekend of lifting, I wanted to share some pics from the Lift More Olympic Seminar.

I'll be posting more soon but for now, this is a taste from the weekend. Every single person in the Olympic Weightlifting Seminar hit a Personal Record this weekend! Everyone together totaled 150# worth of PR weight, Coach Brandon Jackson said that was the most he's seen in a weekend so far. Super proud of you all! Special thanks to Brandon Jackson for making the trip out, and to Andy and family from Pohaku Strength and Conditioning in Kona, and Kevin Okumura & Chris Lovett from CrossFit Big Island in Hilo for coming in to participate in the Seminar. 

Special THANKS to Aniku Chong Photography for stopping by to take some great pics!

Workout of the Day Monday 5/20/13

Warm Up:

Run 800m


Dynamic Stretch


7 X 1 2 Position Clean + Jerk


In 4:00

Run 400m

8 Power Cleans 135/95

AMRAP Burpees

Rest 1:30

3 Rounds

Workout of the Day 5/21/13

Warm Up:

Run 800m

Handstand skill lesson & Practice, static, walking, turning


1 X 20 HBBS as heavy as possible


3 min. ME Wall Ball 20/14

3 min. ME DB Snatch 70/50 (one arm)

Rest 1:00

2 min. ME Wall Ball 20/14

2 min. ME DB Snatch 70/50 (one arm)

Rest 1:00

1 min. ME Wall Ball 20/14

1 min. ME DB Snatch 70/50 (one arm)

Rest 1:00

20 Push Jerks for time



5/17/13 Burpee Muscle-Ups? No problem !

-Written by KC

Athletes at CrossFit Regional Events all over the world will be performing 30 Brupee Muscle Ups for time as part of their competition. We experimented with this movement in the box today! They went at a slower pace than what we'll see in Regionals, but execution of the movement alone is something to celebrate!

Workout of the Day: Courtesy of The Outlaw Way


Deadlift @ 70% of 1RM

For time:

Run 400m
9 Burpee MU
20 Push Press @ 115/75#
Run 400m
7 Burpee MU
15 Push Press @ 115/75#
Run 400m
5 Burpee MU
10 Push Press @ 115/75#


5/16/13 Final days to register for Weightlifting Seminar this weekend!

-Written by KC

Why be good when better is possible?

Register by clicking HERE to go to Eventbrite! Sunday Olympic Weightlifting Club will be cancelled due to the Seminar.

Barbell Club tests out the new Jerk Boxes!

KC Hits a Snatch PR in last weeks Barbell Club, it's worth coming and refining your skills and increasing strength!

CrossFit AllStar Kids Tabata Hollow Rocks!

Warm Up with Musical Medicine Balls for adults:)

Workout of the Day 5/15/13


5 X 1 1 and a quarter Front Squats, heavy. Rest 60 sec.


3 Rounds for time of:

Run 400m.

3 Rope Climbs 15'

7 Power Clean and Jerk 205/135 or scale appropriately

Workout of the Day 5/16/13


Ring Inversions


6 X 50m Sprint with variations



5 Rounds of:

ME bodyweight Bench Press

ME Pull Ups


5/14/13 Roller Derby Girls, CrossFit Kids and Jerk Blocks Oh My!

-written by Coach Josh

Some of the infamous Waimea Wranglers Rough Roller Flat Track Roller Derby Team: Sadie Mae Gutz, The Notorious A.N.G.. Non-Wrangler, but official sponsor, KC, Anya Okole and Bamz Lauwa'e. The girls came in to check out what we do in the Box!

Tabata one-armed overhead weighted walking lunges in kids class!

Part of the problem with having woodworking skills and access to a shop, is you can get swamped with projects. I was building some cabinets and thought, "Wouldn't it be cool to build some Jerk Blocks for the gym?" Later that night, i bought this...

The next day, I did this...

The day after I did this... Ford is modelling what a barbell would look like on a jerk block. There is a platform that goes on top of the towers. We'll be sure to get a pic of the finished product soon.

And on the 4th day, I did this... 2 coats of polyurethane with sanding and stencils between coats. I thought i would bust them out in a couple days, 4 days later. Almost Pau...


Workout of the Day (courtesy of The Outlaw Way)


1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%


For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
15 TTB
50 Double-Unders
10 TTB

Rest 2:00 – then:

3:00 to establish a 3RM OHS.




5/13/13 Colorado Visitors & 'Kelly'