1/12/13 8th Annual Ka Waimea Makahiki CFAS wins lanakila 1st Wahine Team!

-Written by KC

Mahalo to ALL the people who help put on this event. Ka Moku o Keawe is a Native Hawaiian fitness and health program integrates Hawaii's ancient Makahiki Season traditions. This amazing event helps bring together our community and perpetuate Health for Native Hawaiians, Hawaiian traditions and culture, and it's FREE to enter and attend. What a great event!

Na Wahine o CrossFit AllStar wins 1st Place in the team competition! Mahalo to the female athletes Monica, Lauren, Anuhea, Marta, Kalaokahaku, KC, & Nitch (whom we recruited that day!)

Coach Josh Stallsmith wins 2nd in the decathlon, he compete in all 11 events and was up against great competition, including teenagers! Way to go!

AllStar Men's team tied for 2nd and took many individual first place wins! Mahalo to Ben, Jared, Chris M., Avante, Arjun, TJ, & Danny and Brad who showed up to compete but had to leave early unexpectedly.

CrossFit AllStar was well represented and placed much higher this year in ALL the events. Let's keep it up and continue to practice for next year! GOOD WORK & GOOD FUN!

For more about the Ka Waimea Makahiki you can visit our own webpage HERE, also visit the community Facebook page Moku o Keawe Makahiki.

Workout of the Day (Back at the Gym): Courtesy OutlawWay.com

There are 2 versions of today’s WOD. The first is a partner version, if you have a partner to perform theBen & Marta looking comfortable workout with please do so. The second is an individual version.

Partner Version:

3 rounds for time of:

40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry

Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).

Individual Version:

3 rounds for time of:

25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)