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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

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Spent the afternoon with the #crossfitfamily cheering for David and Hunter at the Washington State Championship. Videos to follow.

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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!

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Smashing good time at the Crawfish Boil. A huge thank you to Mark Doyle for sharing his passion for crawfish with us. It was an incredible treat. Hoover ball wasn’t too shabby either!

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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 nancy@crossfitseattle.com or let her know if you don’t have a partner and we will find you one.

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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.

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Join us this Friday, 1/8 for our monthly community event! There will be a team competition at 6pm followed by dinner at Giddy Up Burgers on Leary around 7:30pm. Hope to see you there.

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Jaron putting up a 400 lb. front squat. What’s your max? #crossfitseattle #stongseattle

CrossFit Seattle posted on Facebook

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!

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The Lights are up! We’re ready for the 12 Days of CrossFit this Friday, December 11th in all Classes. Come join in the fun!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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High winds are expected tomorrow morning through the afternoon. Expect power outages and downed trees. Please be careful out there!

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Bring a Friend! Introduce a friend to Level 4 CrossFit Seattle this Saturday at the 8AM, 9AM, and 10AM classes. No CrossFit experience necessary.

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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/

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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.

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Level4 is currently ranked 40th in King5’s list of the best Crossfit Gyms in Western Washington. We would love it if you took the time to vote for us! We think we are at least top 10 material 😉

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Congratulations to Momoko, Matt, Paul, Wilson, Mark, Andrew, Holly, Michael, Andrew, Bill, Donnie, Molly, Paul and Colin who all passed their Level 1 Skill Test last night!

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General Information

NameCrossFit Seattle
OwnerDavid Werner
Websitecrossfitseattle.com
Phone(206) 992-7360
Emailinfo@crossfitseattle.com
Address4201 9th Ave NW
Seattle, WA 98107

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Happy Birthday to our " by far" longest standing member, James Bettis. No matter what type of day it is, we know you'll walk through the door with a smile and an awesome story. We appreciate everything you have done, and to include introducing Zach and Karly together.

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Yoga is back this Sunday at 10am with @redcheetahyoga . Let's stretch those sore and tired muscles out. #imtcrossfit #yogafam

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COMMUNITY means the world to us at CrossFit Soul and we try to give back as much as we can so grab a friend and come get your workout on for FREE! Tag your friends and come start your weekend off on the right foot. All skill and fitness levels are welcome! ⠀ ⠀ #communityfitness #crossfit #teamSOUL #CrossfitSoul #Miami #Progenex #teamPRGNX #fitness #training #workout #fitnessmotivation #fitnessjourney #trainhard #VIRUSintl #healthyliving #healthylifestyle #hardwork #hardworkpaysoff #community #fitfam #fitspiration

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The workout for 12/2 is... Are you ready to pick up a barbell again?? We are so ready to have you back! Your final bodyweight WOD for the week is: Tabata Madness! Tabata (20s work, 10s rest for 4 min). Complete 4 minutes of one movement before moving on to the next. - Wall Sit - Extended Arm Plank - Bottom to Bottom Air Squats (that's holding at the bottom during your 10 second "rest") - Russian Twists (pick an object from your home to use!) Rest 1 minute between each station. Post your WOD score to comments and record it in Beyond the Whiteboard! Don't have an account set up yet? Click this link to get one (it comes free with your membership): https://beyondthewhiteboard.com/signup?gym_invite=3aeb1d47-e2b3-4020-bdad-5d932c4db3d5 Jeopardy! Category: Days of the Week Answer: It's the only day of the week named for a Roman God

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Mark your calendars for our 12 Days of Christmas special! Give us a call today to get started. Why wait for the holidays to be over when you can start your New Year off right! **offer valid through January 31st.

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Mat-Su CrossFit posted on Facebook

The WOD is up! Fri, 12/2/2016 Crossfit COMPETITOR IN PARTNERS: 5 Rounds 6 Bear Complex (95/65) 25 Partnered Wall Balls (20/14) 1 Suicide Sprint - together ATHLETE IN PARTNERS: 5 Rounds 6 Bear Complex (75/45) 25 Partnered Wall Balls (20/14) 1 Suicide Sprint - together HEALTHIER IN PARTNERS: 5 Rounds 6 Bear Complex 15 Partnered Wall Balls 1 Suicide Sprint- together https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=12/02/2016#autoOpenWod=t #wodhopper

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FRIDAY December 2nd, 2016 Strength 8x 4 Front Rack Reverse Lunges 135/95 . Then . 9-12-15-18 Thrusters 95/65 200M Run each round

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Speaking of thrashed legs! #crossfit #legdayeveryday

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Going HEAVY! http://bighorncrossfit.com/1222016-3/

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One-on-One personal training is the best way to help you reach your fitness goals. Our coaches will work with you to tailor workouts around your capabilities and limitations. At Soul we have one of the best coaching staffs in the area! ⠀ Email us at info@crossfitsoulmiami.com for information. ⠀ #teamSOUL #personaltraining #crossfitsoul #crossfit

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Want to get started in CrossFit? Take a FREE class with us, and we’ll prove to you workouts can be productive, fun, and in a supportive community. Sign up here: http://ow.ly/TFhF306JnCE

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Friday WOD | 12.2.16 | Ripped and Lean: 95/65 Master of All: 135/95 Strength: 155/105

No Excuses CrossFit posted an article
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Got really excited when we found this beauty sitting out after a long, hard day.....

CrossFit S3 posted on Facebook

S3 Conditioning Friday: 2-4-6-8-10-12-14-16 Front Squat (95/65)(75/55)(65/45) Hang Power Cleans Pullups (Ring Rows) V-Ups *200 M Run After Each Set Of V-Ups

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Friday December 2nd, 2016 Warm-up 3 rounds of :60 bike, 5 reverse lunges/leg, 10 air squats, 10 push-ups Empty bar clean and jerk warm-up - Coach Led Workout A. Hang power clean + push jerk, build to a tough set in 10:00 B1. Alternating DB reverse lunges, 3 x 10/leg; :90 rest B2. Strict pull-ups, 3 x 10; :90 rest (if you can get 10 easily, add weight) + For time: 1000m Cooldown 200m walk

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December 2, 2016 5 Rounds 10 Deadlifts #225/155 15 Butterfly Sit Ups 10 Ring Dips 15 Butterfly Sit Ups

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Never give up! #failure #nevergiveup #crossfit #crossfitmotivation

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CrossFit East Decatur shared a link on Facebook

Born to move. http://www.nytimes.com/2016/11/23/well/move/born-to-move.html?smprod=nytcore-iphone&smid=nytcore-iphone-share

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We are teaming up with @crossfitwynwood next Wednesday, December 7 for WOD in the Wood! Grab 2 of your friends (same sex) and join us at 7:30 PM ⠀ There will be NO 7:30PM CrossFit class at Soul. All other services will be offered as scheduled. ⠀ Contact @SoulSean for more info or to be placed on a team! See you all there! ⠀ #CrossFitSoul #CrossFitWynwood #TeamSoul #TeamPRGNX #Community #ThePassionThatDefinesYou #SweatLife #Reebok

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Whatever you choose, do it 100%. Be ALL IN!

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They are the best!

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Bar position over-head is very important. Our friend Liseah before and after some help from Coach Megan. #CCF #community

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Birthday Bash VIII RAFFLE! Win a stinger sled from @purestrength Tickets at $20 each or 3 tickets for $50. Money goes towards the North Gwinnett Co-Op Christmas fund. #crossfit #purestrength #workout #suwanee #birthdaybashviii

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Birthday Bash VIII RAFFLE! Win a barbell from @lynxbarbell Tickets at $20 each or 3 tickets for $50. Money goes towards the North Gwinnett Co-Op Christmas fund. #crossfit #lynxbarbell #barbell #workout #suwanee #birthdaybashviii

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Today at @superfine.fair check out live music, amazing art and a the complete transformation of your #CrossFitWynwood. Check your email for the special code to get free admission to the festivities! #Art #ArtBasel #Basel #miami #wynwood #superfinefair #artspiration #igspiration

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Bring your donation tomorrow! We are sponsoring a local family through North Fulton Community Charities. If you would like to give please bring your donation by tomorrow! Thank you and Happy Holidays!! See the wish list on our FB link in the bio. #NFCC #give #family #roswellga

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Post workout carb concoction. Try it! You won't be sad! Tricolor baby sweet potatoes (purple/white/orange) sugar free pecan syrup and pecans! Yummy!

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Come give us a try, today! http://crossfitsouthcobb.com/getstarted/ #crossfitsouthcobb #CFSCathletes

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#mannequinchallenge #fairmontwv #layneperformance

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Happy birthday, Angela! Although Angela moved to Oregon a little bit ago, she's still close in our hearts! We'll follow up to make sure you completed all required burpees. :)

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Congrats to December Athlete of the Month Rene Williams! Rene says, "I have always worked out but have never been THIS satisfied." Read her article to find out why! You might be surprised! Click the link to read more http://crossfitchronic.com/athlete-of-the-month/

CrossFit Full Circle posted on Facebook

To all you endurance athletes out there: - Are you looking to get stronger and more durable this off-season? - Do you want to outlift the runners & outrun the lifters? - Are you tired of getting banged up during the season & missing out on races? If so then WE GOT A PLAN FOR YOU! Coach Megan is starting a Barbell program just for YOU! This 8-week plan starts next week! It's a regular class for members so won't cost you a DIME extra. For more details email Coach Megan at CoachMeganEdwards@gmail.com Multiple sessions will be offered so contact her ASAP to get in on the fun!

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CrossFit is for everyone! Thanks to this group from Fort Meyer who came in to train with us - and thank you for your service. #fueledbycommunity

CrossFit Falls Church posted on Facebook

Parking is tight today as Washington Gas is tearing up a piece of our lot.

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So, your little one has been diagnosed with an autism spectrum disorder; what’s next, right? Most...
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6am!

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Goals are important and help us to be accountable with our eating habits and workouts at the gym. By securing your registration for our 7th Annual Winter Chiller, you will be posed to keep your eyes on the goal over the holidays. Don't wait! One-third of our registration cap has been met already. What are you waiting for? #winterchiller #winterchiller2017 #LPC #layneperformance #hardertokill #fairmontwv

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Say hello to The Chief!

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