"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

Wednesday
Sep042013

CFAS CELEBRATES 2 YEAR ANNIVERSARY TODAY! ON-RAMP PROGRAM CELEBRATES 1 YEAR ANNIVERSARY THIS MONTH!

Next AllStar 6 session On-Ramp Course begins THURSDAY night, Sep. 5th, 6:30pm at the box! Class now includes written exam. Passing grade needed to access all our classes! YES YOU CAN! Spread the word!


Tuesday
Sep032013

9/2/13 Team AllStar Hilo Iron 7th out of 54 Teams! More details to come...

Saturday
Aug312013

8/31/13 Showdown Preparation!

-Written by KC

Visiting old friends at CrossFit East Oahu, Keoni (not pictured) & Rose Subiono continue to grow! On the far left is Josh's brother Jason...see the resemblance!

Coaches Kelsey, Blake, Tommy, and Andy represent CFAS at todays Health Fair at the Waimea Civic Center WAY TO GO TEAM!

Della's first job, CrossFit Kids assistant helping new 5 yr. old Ciara in kids class!

Kupuna Class plays seated dodgeball!

Workout of the Day 8/30/13

 

Thursday
Aug292013

Refueling and rest are KEY to replenishing your bod, so you can come in and kill it on your next W.O.D. From our Recipe Box to your inbox, make sure you check out the latest recipes, and get more of what AllStar has to offer!

Seriously?  No oatmeal? What am I to eat if I can not eat oatmeal for breakfast?

Thursday
Aug292013

8/28/13 Better. Faster. Stronger.

-Written by KC

Brenda enjoys her new guns:)

I'm not sure why I enjoy images like the picture at right? I guess it's because I feel the thrill right along with someone when they truly tap into their bodies potential, at ANY level, and totally bliss out in the results.

When you walk in the door at AllStar

I see the immediate potential inside everyone, and I feel we do a good job of holding that space for folks, and showing them the path to get there. With commitment, consistency, and effort progress beyond you wildest dreams is possible. But first you need to walk in the door and just show up. Congratulations Brenda!

 

AllStar now distributing Progenex Products!

Most of you know me as being a major supporter of eating whole foods. In the past, I've asked people to limit processed packaged foods and for good reason. However, there's a couple things I like about Progenex and I'm excited to try it in my own body. The key word for me here is RECOVERY. For CrossFit, the convenience of having a premium product, could benefit some of us who just aren't making the time for quality protein/food intake. This product is the best of it's kind, micro cut and pre-digested with enzymes therefore bypassing the small intenstine and going straight into your bloodstream. I ordered all the various products from More Muscle, Recovery, Force, and Cocoon a night time formula to promote rest, recovery, and sleep. There's lots of sciency stuff I could talk about, but the bottom like is if you feel you diet is deficient in quality protein and micro nutrients, then Progenex could be a supplement you might want to self experiment with. It's NOT a meal replacement, it's a supplement. However, if you'd like to replace you nightly bowl of ice cream with the Cocoon product I think that would be a wise decision!

I will have an email going out today with more info, but the products are on sale NOW at CFAS. I'll also have a coupon code on our website soon for those who like to order online or resupply later. I will keep enough in stock to support our demand so if you'd like to try this buy some now. I didn't order a whole lot, it will be available in the box while supplies last, or until next re-order.

Can you guess who just brought their antique car from the Mainland???

ARMY of 20 AllStars in the TEEN class! 

6 Hole and Barbell Club. Take advantage of this specialized training time in the box! If you want to get stronger, show up.

Workout of the Day, Courtesy CrossFit Invictus

Barbell:

Spend time on the following complex and focus on the differences between each lift: Push Press + Push Jerk + Split Jerk

Conditioning:
Complete as many rounds and reps as possible in 4 minutes of:
Burpees x 10 reps
100 Meter Run

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 4 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/20″) x 10 reps

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
100 Meter Run

Rest exactly 6 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/20″) x 10 reps