Pulling Retest

by Andrew B

versus-9-106Sarah M at the preferred hang position for today’s workout (photo by James G)

We’ve finally finished our 9 week pullup strength development program that has been our cool downs in every class. Let’s see how you’ve progressed.

Next up: strength ladders for dips!

This Friday we will be running a mock weightlifting meet for those wondering what how these competitions go. Sign up to play here! Times dependent on the number of athletes signed up, but it will go from the lightest to the heaviest bar. We’ll be running two platforms with legitimate judges.

CrossFit WOD for Tuesday 12/20

100 pullups for time OR 30 muscle-ups for time, then

50 hang cleans for time (30/20kg Fitness, 43/29kg Rx, 61/43kg Performance). Every time the bar drops, run 200m.

Post times to whiteboard.

HellaFit WOD



+ Nike MetCon3 iD now available – Nike iD

12 Days of CrossFit Preview

by Andrew B

Flashback Friday:

CrossFit WOD for Friday 12/16

“The 12 Days of CrossFit” (except you’ll only do a shortened version of it)

in cumulative song format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 45/30kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago! Today we do a very shorter version of it, but you can get your full workout fill next Thursday 12/22

Barbell Club WOD

snatch waves
back squat
rack jerk
accessories: step-ups, GHR, t2b


+ Nike Doubles Down in Its Battle For the CrossFit Crowd – Bloomberg

12 Days of CrossFit: Lifting Shoes

Weightlifting shoes have many benefits for our strength portions of our workouts. They help generate more force through the ground you can pull the bar higher. Also, when you are under the bar, you can drive hard out of the squat knowing your shoes are transmitting as much as possible of the force you are creating up from the floor and into moving that barbell.

Shoes are always a personal preference on fit, but the following are a good starting point.

Reebok CrossFit Lifter 2.0
The best option for a custom fit lifting shoe is hands down the Reebok Simply pop the Reebok CrossFit Lifter in a preheated oven to 200 degrees (yes, you read that right) and heat for three minutes until the U-Form tab turns red. Take the shoes out of the oven, lace up as you normally would, and wear the kicks seated for eight minutes. Even with this crazy customization, the lifting shoe weighs in at only 13.4 ounces. ($150 at Reebok)

Nike Romaleos
The Nike Romaleos is a lightweight, flexible workhorse that can withstand the unique punishment that weightlifters put on their footwear. The most revolutionary innovation in the Nike Romaleos weightlifting shoe is Nike’s exclusive “Power Bridge,” a contoured TPU heel wedge designed to support the foot and bear as much weight as a man can lift, without any compression or give. ($189 at

Addidas PowerLift
The number one thing a weightlifting shoe needs is stability, so the Powerlift 2.0 is made with a wide, solid base and a high-density midsole. A light mesh upper and an instep strap over the laces give you lockdown support. ($90 at Addidas)