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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/

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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

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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!

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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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!

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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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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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Coach Jan is holding a run clinic Saturday January 28 at 11am. Athletes will have their run form videoed, critiqued, and also introduced to run theory and drills. Athletes will leave with a new sense of mindful running and a 6 week training program. They will also be encouraged to meet once a week with coach Jan to re-evaluate their running form. This clinic is free to unlimited members and $30 per person for others. Please sign up on the sheet by the fountain whiteboard.

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Saturday January 21st, 2017 "Warm-up ""Hot N Ready"" Pizza game Dynamic warm-up - Coach Led 2 rounds of ""Cindy"" at an easy pace Workout For time w/a partner*: 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row *Each partner must split the rows into 250m increments and alternate completed rounds, relay style. Cooldown 2:00 easy bike"

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How is she still smiling through this complex? #ambitiononfleek @taylmartin #crossfitstrong #crossfitparagon

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Sign up!

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simonhopes published the post What Are The Main Benefits Of Tabata Training? on Tabata Times
Tabata workouts are taking the world by storm. People of different social backgrounds and at...
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The new thing now. What say you yay or nah?

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Happy Birthday, Jon!!! And questions answered.

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Great to see Dia back at Move putting in the work with the afternoon crew! #functionalfitness #decaturgym #riseup #gofalcons

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Check it out!

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A great, fun time for a good cause!!! Use this link to sign up! https://my.cupids.org/registration/default.asp?ref=39474

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Come join us tomorrow morning at 9 am! We promise this will be a fun morning and you will get a great workout in, strongman style! #fairmontwv #hardertokill #layneperformance #intensestrongmancorp

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Friday + bench press. What could be better?? #flexfriday #crossfit #amrap #moveliftplay

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Friday is here! Let's end the week with some heavy back squats!!! #weliftheavy #fitcommunity

CrossFit Full Circle posted on Facebook

The 6pm Crossfit class will be canceled Thursday, January 26th, for a special event. Please stay tuned for details!

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Stretch, it's part of the fitness game #stretching #fitness #CrossFit #gpp #atlanta #filtertan #romwod #youlookbetterinHD

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We have an exciting week to share with you guys! -Tribe competed in Southern Weightlifting Open. Everyone took home a medal! Rachel and Anna both took home first place! #beastmode -The open is upon us. Attack your weakness with everything you've got. We can't wait to do it together! -We posted a GREAT article to the blog on 1/19 go check it out. You won't be disappointed.

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It's Friday, RUN!

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Strict press x3, back squat 5x5, and skill work

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Friday, January 20, 2017 4 Rounds For Time: 10 HSPU 10 Thrusters 135/95 10 C2B Pulls-ups 10 KBS 70/55

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CrossFit Old Town - CrossFit View Public Whiteboard Metcon (AMRAP - Rounds and Reps) 5min amrap 30 Box jump 30 Push press 20 ttb 20 HSPU95/65 3min rest between wods Metcon (AMRAP - Rounds and Reps) 7min AMRAP 30 Box jump 30 Push press 20 ttb 20 HSPU Metcon (Time) 30 Box jump 30 Push press 20 ttb 20 HSPU https://crossfitoldtown.com/friday-75/

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1/20/2017 WOD: Deadlift 10-10-10 Rest as needed between sets. Then: CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box Jumps, 24/20 in

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Friday, 1/20/17, , http://crossfitrosslyn.com/friday-12017/

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CrossFit Woodbridge shared a link on Facebook

Today: As far as you can get in 12 minutes 3,6,9,12,15... KB swing Jumping Lunges V-ups http://crossfitwoodbridge.com/2017/01/19/friday-jan-20th-2/

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CrossFit Woodbridge will be hiring coaches in April. If you're looking for an exciting position at CFW where you're able to practice your passion and change some lives apply now. A level I and at least 6 month of coaching experience is necessary for applications. Compensation will be $10-$25 depending on experience and qualifications. Please email info@crossfitwoodbridge.com if interested. Today: Strength: Overhead Squat 3-3-3-3-3 METCON: 3 Rounds for time of: 15 Chest-to-bar pull-ups 12 Box Jumps 24,20 9 Overhead Squats (155,105) http://crossfitwoodbridge.com/2017/01/19/friday-jan-20th/

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Friendly reminder: Open gym is 9am-1pm & 4:30-5:30pm. Classes have been very busy and it's a safety hazard with extra WODs going on. Friday Metcon (No Measure) Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Lateral Burpees Over the Barbell Metcon (No Measure) Every 90 seconds, for 9 minutes (3 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 75' each arm

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Friday, 01/20/2017 Part 1: Pause back squats 4x3 1 round of squats every 3 minutes Part II: PLEASE READ CAREFULLY Athlete's choice: Option 1: 5-4-3-2-1 of ring muscle ups + C&J (225/155) Option 2: 10-8-6-4-2 of bar muscle ups + C&J (185/125) Option 3: 21-15-9 of pull ups + C&J (135/95) ---20 minute time cap--- **Any of these options is considered "RX'd" - however, you cannot mix loads and movements. For example, if you can clean & jerk 125 but do not have bar muscle ups, you can't do pull ups instead. Any questions, please ask a coach**

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Ben Ellis and CFSE are putting on the SouthEnd ShowDown For Cystic Fibrosis, a fun CrossFit competition to benefit the Cystic Fibrosis Foundation! Here is a link to the event Facebook page https://www.facebook.com/events/1183909611728573/ For more information check out the official website at https://www.eventbrite.com/e/south-end-showdown-for-cystic-fibrosis-tickets-31289098536

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