3/7/13 Welcome CrossFit.com visitors! Please explore our site & find links below to more pictures of our SNOW WOD in HAWAII! ALOHA! Thanks for stopping by!
-Written by KC
Breaking News!
Our gym CrossFit AllStar has been featured on the official
CrossFit Mainpage today be sure to check it out at
www.crossfit.com!
There's a pic taken by Elin of our gang working out in the SNOW on Mauna Kea (Noe Vargas a Waimea local and HPA graduate, and 2 of her friends from college) and a quote from KC, PLUS a link to our website! With the Open competition in full effect, many many people will visit the Mainpage and see our gym represented!!! People will know about our little box CrossFit AllStar in Waimea, Hawaii in the middle of the Pacific! Whoohoo!
Record breaking first WOD ever performed on the Summit of Mauna Kea on the Island of Hawaii, on March 2, 2013. Mauna Kea is a dormant volcano, and the highest island-mountain in the world. It rises 32,000 ft. from the ocean floor, 13,796 from sea level. Just getting the gear to the summit was a workout, then the real fun began when some friends started to stip down to bikinis and WOD Hawaiian style (in the freezing wind and snow at extreme elevation!) We had a BLAST doing this adventure and wouldn't change a thing. Aloha!
If you are registered for the Open, come into the gym this Friday to perform your WOD! You will only have till the afternoon on Sunday, March 10th to submit. Get it done!
Barry Cruttenden: 24th Fittest Man 60+ division in last years CrossFit Open! He has his sights set for the Games this year, and finished 13.1 with 150 reps! He's off to a great start!
We say goodbye...
to our visitors from Michigan who came to wod with us almost every day while on vacation in Hawaii. We just love these guys, they even came to the top of Mauna Kea with us to wod!!! We will see you next year Patrick and Amanda!!!
Ginourmous On-Ramp class!
We have 16 people in the On-Ramp this month I had to ask Ann-Marie to help co-coach! Thanks Ann! What a stellar group, it's always fun to come back to the beginnner mind and enjoy seeing these guys learn how to move in their bodies again!
Workout of the Day: 2 choices today!
Choice #1
Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
For a downloadable PDF of the workout, click here.
Choice #2 Courtesy Outlaw Way.com
1 minute ME Muscle-Ups
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
75 Double-Unders
5 Push Jerks 185/125#
*Rest 1 minute.
1 minute ME Muscle-Ups