"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


10/7/13 Beauty & NEW AllStar Apparel just in!

-Written by KC

Speaking of beauty, HPA Teenagers learn how to Back Squat today. Beautiful!

New AllStar Apparel just in today! Grey & Blue shirts & Tanks! Grey and purple long sleeved shirts! Multi colored soft hoodies! Thanks to our AllStar models Cheryl Brost and Everett Perez! All Items can be see and ordered on our retail site! YES WE SHIP!

Ann-Marie's Going Away Party is this Saturday Night 6:30pm at KC & Josh's House!!! ALL INVITED! POT LUCK BBQ!

 CrossFit AllStar will be at Girls Night Out at Kanu o Ka 'Aina NCPCS this Friday Night for the annual event FREE and open to the public (well, women anyhow) to help support woman's health and wellness in our community! Please come enjoy this wonderful event!

Last year we had a Max Effort 1 Min. Box Jump or Step Up Challenge...what will it be this year?!?!


Workout of the Day Courtesy CrossFit Invictus

Warm Up:

Run 800 m

Dodgeball with squat penalty

Rope Climb practice for quality

Foam roll and shoulder mobility in between climb efforts

Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/20″)




What makes you feel godlike, as though you can conquer enemies, lead armies, and entice lovers?

Head over to the Recipe Box and find out!

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.

The answer is chocolate of course. Browines to be exact. Click HERE!


10/4/13 Kupuna CrossFit for 80 Years and Up!

-Written by KC

Kupuna CrossFit jewel, Betsy, born Aug. 20th, 1928

According to Besty's daughter, Lisa:

This is my incredible Mama! The story behind this amazing woman's life would have you cheering in the stands! She defines the word "survivor" and is quite adorable too! To think of her doing crossfit at her young age of 85 is simply mind-boggling. Take note, she never leaves home without her clip-on plumeria and lipstick. To know her is truly to love her and I am blessed to be her daughter. Thanks KC for the amazing work you are doing with the Ho'oNani Place, LLC Kupuna.

I forgot to mention she's in the mid range age-wise, of her kupuna group. The upper end of the age bracket is a kind gentleman who is 99.5 yrs old and is every bit amazing and youthful! :o It is truly remarkable and inspirational! Thanks again KC!! -Lisa, Betsy's daughter

Kupuna CrossFit happens each Thursday (with the exception of Oct. 10th!) at 10am-11am at CrossFit AllStar in Waimea, Hawaii. Come by to say hello and meet the Kupuna, or assist with this class! All welcome!

Check out more about Ho'onani Place Adult Day Care here in Waimea! All Kupuna 80 years and older are welcome to take this class, even if not a resident at Ho'onani Place. Ask for details!



10/2/13 Explosive Movement Work at CFAS today!

-Written by KC

Nothing will work unless you do.-Maya Angelou 

 We incorporated some of the Explosive Seminar learned techniques into our Barbell work today and followed the temple laid out by Ryan Moody. It was varied for sure, and kept us all learning and firing. Outstanding set today of Hang Cleans and Seated Box Jumps!

CrossFit AllStar Tommy Seated Box Jump 42"

CrossFit AllStar Aniku seated box jump 33"

CrossFit AllStar Blake & Troy Seated box jump 33"

Wayne And Six-Hole perform first Muscle Ups today!

Workout of the Day

Warm Up: Musical Weight Plates

For QUALITY PERFORM 2:00 Max Effort holds of the following:

  • Hold Planche in Tuck Position 
  • Hold L Seat 
  • Hold top of Ring Push Up
  • Hold Superman 
  • Hold L Hang 

Berbell & XWOD:

Clean 3-3-3-3-3

Seated Box Jump 2-1-2-1-2

Rest 1-2min

Conditioning: Courtesy CrossFit Invictus

AMRAP 12 min

15 KB Swing 55/35

10 Wall Ball Shots

100m Sprint




10/1/13 Cheryl Brost is Back...Snatching!

- Written by KC

Less than 4 mos after complete Achilles rupture and was able to hit 90% of my 1RM on Snatch today! -Cheryl Brost


CrossFit Kids class ROCKS!

Join Coach Andy every Tuesday night 6:30pm at the box for Gymnastics specific specialty class!

Workout of the Day Courtesy CrossFit Invictus

Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run

OPTION to do Lurong Living Paleo Challenge WOD #4

For Time:

50 Thrusters 95/65 OR SCALED OPTIONS 1,2,OR 3

50 Toes to Bar