"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


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


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

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



8/26/13 Teen class begins with 20 students, HPA joins us!


8/25/13 Sunday Monkey Around

-Written by KC

Alex Brost Monkey Ring Transfer!

We had a great showing for Olympic Weightlifting Club today 9 attendees! Way to take your lifting seriously folks. Keep it up!

Workout of the Day Courtesy OutlawWay.com

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.
3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.


8/24/13 Raw Birthday Cake and Competition WODs!

-Written by KC

I am blessed to coach the greatest group of people and get to spend my birthday with my AllStar 'Ohana!

This is the first year at my birthday, that I couldn't remember how old I was! I guess this means it's not to important! I'm feeling better, faster, stronger, fitter than 10 years ago in my 20s! MAHALO to all the athletes present this morning who shared such nice thoughts and words to me. I love you all so much!!! Thanks Jen for making me a RAW PALEO CARROT CAKE to share with class after the WOD! It was SUPER!!! Find the recipe at the bottom of this post!

Athletes performed the VA Loans Showdown Competition WODs 1,2 & 3 today! Josh, Cheryl, and KC head out this coming Friday to Honolulu for the official competition, but we enjoyed sharing the WOD with you guys today, and it helped our training to try it out to see how it went!

Later in the day, Tauren (below), Bryson, Gen, and Kyle came up from Hilo to train with us and practice the competition WOD we'll be teaming up with Hilo this weekend!

Workout of the Day: VA Loans Showdown Competition WODs 1,2 & 3


Makes 2, 6" rounds
2 cups grated carrots
2 cups raw walnuts
2 cups medjool dates, pits removed
2 cups shredded coconut
2 tsp vanilla bean paste or vanilla extract 
1/2 tsp Chinese five spice
1/4 tsp allspice
2/3 cup raisins 
2/3 cup chopped walnuts
Grate carrots in a food processor using the shredding disc (by hand works, too, but will take longer). Scoop into a large bowl. Purée 2 cups of walnuts and dates in a blender, creating a sweet paste. Add paste to bowl with carrots. Stir and mash together. Add coconut, vanilla, spices, chopped walnuts and raisins. Mix until well incorporated. Shape carrot cake by hand or press into a cake pan. If using a cake pan, after molding, flip pan upside down to release cake. Chill in the refrigerator to firm up. 
Cream Cheese Frosting
1 cup cashews or macadamia nuts (I used 50/50 mix)
2 tbsp coconut oil
2 tbsp raw coconut nectar (honey, maple syrup or agave will also work)
2 tsp vanilla extract
1/4 cup water, add more as needed
Place all ingredients in a high speed blender or food processor and blend until creamy. Spread frosting over cake. 





Check out new content in the recipe box!

Is your 'will' losing power?  Are you needing something to do while you rest up from your week of work in the Box? Due to popular demand new recipes will be posted weekly to the AllStar Recipe Box.  From our Box to yours.