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The power is back on here at the gym, so no one will have to miss out on burpees!
New Outdoor Strength & Conditioning (OS&C) class! On January 2 at 5pm we’ll be starting a new strength & conditioning class for outdoor athletes! The class will be four days a week, Monday – Thursday at 5pm. The OS&C class will prepare you for outdoor sports and recreation by focusing on movements that directly transfer to outdoor activities. We will improve base fitness while adding subtle training emphases throughout the programming cycles to make you stronger, more efficient, and more durable. Classes will be taught by Coach Leigh Ann who has been specifically training for outdoor sports for the past 5 years. Leigh Ann recently attended Mountain Tactical Institute’s (MTI) Advanced Programming Seminar in Jackson, WY, and will be applying what she learned to the OS&C class! Check out MTI’s website for a little look at what’s to come! http://mtntactical.com/
PROGRAMMING Update on Cycle 4 – NOV 28 through JAN 1 We will be starting a new, full training cycle on January 2nd, 2017. This makes Cycle 4, the last cycle of this year, 5 weeks long instead of the usual 10. Taking into account the holidays, what we can accomplish in the last 5 weeks of the year is somewhat limited. This presents a great opportunity though, to consolidate strength gains from this last year with some higher volume work. Focusing on maintaining great technique while performing higher reps and longer workouts will build stamina and work capacity. Many people appreciate longer workouts through the holidays. After all, we have to burn off all the extra food and alcohol! All of the strength training work this cycle will be at relatively higher volume – sets of 8, 10, and higher. There are a few exceptions with some bodyweight movements, such as pull-ups, dips, and rope pull-ups. Those movements are difficult for many people to perform at higher reps and still maintain good technique, so we will keep volume high by adding more sets for those movements. We will continue to add in shoulder assistance work. This has helped many of our athletes make extra progress in strength development and in improved shoulder function. This cycle is a great time to put some extra focus in that area and get your shoulders ready for another great year of training. We are not going to work on low rep/high intensity squats or deadlifts during Cycle 4 but, this does NOT mean the work will be easy! Plan on some tough workouts with higher rep sets. Working up to 6 sets of 10 back squats for instance. I need to mention deadlifts separately. This cycle will call for a LOT of deadlifting. Count on 2 deadlift days every 10 day microcycle with one of those days calling for 8 to 10 rep ranges, and the other calling for 15 to 20 rep ranges. Yes, up to 20 rep deadlifts! Obviously you will need to monitor your loads so that you can maintain really solid technique. Our plan is to use this 5 week cycle to do some significant base building for your hip, leg, low back, and midline strength. We will consolidate last years strength progress and set the stage for the coming year. Look for longer, more aerobic, metabolic work in Cycle 4. We won’t do much in the way of short, very intense, interval work. Happy holidays and great training to all of you. Dave Werner Moveskill
Hey All, we’re coming up to the end of our 10 week cycle and will begin testing/assessment to see where we’re at soon! As we mentioned earlier we’ve been emphasizing the Military Press, Deadlifts, Pull Ups, and rowing over the last 10 weeks. We’ll be testing the following movements on the following days: Friday July 1st – Military Press 3 rep max Sunday July 3rd – Pull Ups max reps Wednesday July 6th – Deadlift 3 rep max Friday July 8th – 2000m Row Come in well rested and see how that hard work has paid off!
It’s happening! Crawfish and Hooverball! The perfect combo. When do you get to eat crawfish and play hooverball on the same day?? On Saturday June 11 from 12 – 3pm Mark Doyle (our Louisiana native) has agreed to host and cook for us this fine protein along with some corn on the cob, potatoes and mushrooms. The cost of the event is $20.00 WHY is this so bloody expensive? Because the crawfish are flown in ALIVE from Louisiana on the day of the event and are delivered to Level 4 by 11am that morning. According to Mark you cannot cook dead crawfish – just alive ones. Children under 8 are free! SIGN-UP here: https://level-4-crossfit-seattle.frontdeskhq.com/events/1567492 We need everyone to sign up by June 7th so we can order the right amount of crawfish. The Mini Hooverball Tournament will be happening while the cooking goes on. The 10” medicine balls weighing 4lbs each should be arriving today. Feel free to read up on the rules of hoover ball: http://www.hooverassociation.org/newsevents/hooverball/hooverball_rules.php Starting next week, Level 4 Instructors will have you warm up at the start of class by playing some mini hooverball so that you can get familiar with the game. The net will be lower and the court will be smaller than in regular hooverball. For the tournament, we will have teams of 2 individuals (1 female, 1 male) To sign up your team, email firstname.lastname@example.org or let her know if you don’t have a partner and we will find you one.
This Friday, 5/13 will be Scott’s last day at Level 4. After 12 years with Dave and Nancy, he’s pursing a new career path with the Seattle Department of Transportation. I’m extremely happy for him, but incredibly sad to see him go. Scott has been my coach since I started crossfit about 7 years ago and I’ve learned so much from him. He taught me how to climb a rope, get a kipping pull up, PR my clean and FINALLY get a chin up. That last one took FOREVER. He has always been there to push me and help me through injuries. I will miss having him at the gym. Join us for an epic last workout with Scott at 6pm, followed by a potluck at 7pm. There will be sushi and appetizers to enjoy. Please bring drinks to share.
Our Holiday Potluck Party is this Friday December 11th and starts at 7:15. We will provide the meat; bring a side dish if you can. Everyone is welcome! Happy Holidays!
Little Oly lifting history for everyone. Happy Monday! http://www.theoliftmag.com/2015/11/16/karyn-marshall-usaws-first-overall-womens-world-champion-and-trailblazer-for-womens-weightlifting/
Eggplant Cilantro Dip By Jenny Hurst Eggplant is an unfortunately, often forgotten vegetable despite it’s deep purple beauty. Beyond it’s attractiveness, eggplant has the uncanny ability to soak up all the flavors introduced to it, making this nightshade ideal for curry sauces or balsamic and olive oil marinades. Eggplant’s other benefits are that it is a great source for fiber, Vitamins K,B1 and B6, potassium and folate. It is also rich in phenolic acid, an antioxidant said to fight cancer and to lower LDL (bad cholesterol). Eggplant was first discovered to grow wild in India and was later cultivated in China. There are many varieties of eggplant, some being tiny and green, others large with purple and white stripes. The most popular in the United States are the Black Magic, Black Beauty and Black Bell, which are all pear shaped and an almost black, purple shade. One of my favorite ways to prepare eggplant is in the form of a dip. As outdoor picnic time is here (well, mostly here), dips are a convenient and tasty addition along with a pile of cut up raw vegetables for vessels. This also makes a healthy, portable lunch to bring to work with a side of sliced turkey and trail mix. Following is my recipe for Eggplant Cilantro Dip, which you should make and serve it to your friends at that barbecue you’re attending this weekend. Eggplant Cilantro Dip Makes 2 cups 1 large eggplant, halved lengthwise 1 ½ Tablespoons olive oil ¾ + ¼ teaspoon sea salt 1 teaspoon cumin dash cayenne pepper 2 Tablespoons cashew butter 2 teaspoons coconut aminos 1 Tablespoon lemon juice ½ cup loosely packed cilantro (If you are not a cilantro fan, substitute Italian Parsley) Preheat oven to 375 degrees. Place eggplant halves on greased cookie sheet or Pyrex pan. Divide olive oil and ¾ teaspoon sea salt between halves, making sure they are evenly coated. Bake flesh side down, for 40-50 minutes, or until skin pierces easily and flesh is soft. Cool. Scoop flesh into food processor, discarding or eating skin. Add additional ¼ teaspoon salt, cumin, cayenne, cashew butter, coconut aminos and lemon juice. Puree mixture until mostly smooth. Taste for salt and cayenne, if more is preferred. Add cilantro and blend until desired consistency. Serve! Read more about Jenny here: http://crossfitseattle.com/jenny-hurst-chef-extraordinaire/
Guess what Leigh Ann Wolfe is up to?? She is climbing Denali this spring (May-June) with 3 other women unguided! “The Denali Girls” will be sharing their experiences as they prepare for the climb on the following site: http://thedenaligirls.com Here are some of Leigh Ann’s thoughts as she and her friends get ready for this trip: When we started planning our expedition we realized that there is a huge gap in women-specific resources on expedition climbing. We tend to be the minority in the climbing community anyway, but especially in big mountain climbing. Everything from woman-time issues to women’s clothes and boots, there simply isn’t a whole lot out there. In an effort to do our part to fill this gap, we decided to write a blog about our planning process and experience. We hope our blog will become a resource for other woman climbers, as well as a way for family and friends to be a part of the process.