Green Lake Strength & Conditioning

Such a fun holiday party last night! Thank you to all who came out and made it such a great time. Our community is one of the best parts about the gym and we are thankful for every one of you.

Happy Holidays!!

🌲TONIGHT🌲

Party starts at 6 and the ugly sweater contest is at 7! Don’t forget to bring a yummy treat and your holiday cheer!

See you there!

✨Member spotlight✨

Meet Kayla. She works in tech and teaches at UW (also in tech) 🧑‍💻. When she’s not at the gym she enjoys playing video games 🎮👾 and snoozin with her cat, Meatball 😸. She aspires to hike more but adulting continues to get in the way 😝

Kayla recently moved to Edmonds so you won’t be seeing her around as much 😢. Here’s what she had to say about her experience at GLSC:

“Know that I had a blast this year because of all of you. Thank you for everything, GLSC. See you at the competitions!”

Thank you for being a part of our community, Kayla! We will miss you!!

How long have you been a member at GLSC?
I began my fitness journey with GLSC in January 2023.

What brings you to GLSC?
Fitness, friendship, and gains.

How has being a part of this gym benefited you?
GLSC immediately became a home away from home. Not only did the community here help me through a tough year emotionally, they also helped me build my confidence and muscle definition. I am in the best shape of my life due to the programs written for me through Individualized Design.

Favorite movement or exercise?
Rope climbing. Make sure you know how to come down before you reach the top

Favorite pump up song?
Brazilian Danca Phonk by 6YNTHMANE, RXDXVIL

Tis the season to be jolly, and we’re spreading the holiday cheer with an unforgettable Ugly Sweater Holiday Party! Get ready for a night filled with laughter, delicious food, and merry moments.

Join us Saturday, December 16th from 6:00-9:00pm at GLSC!

Attire: Dig out your most outrageous, tacky, and utterly hideous holiday sweaters you can find! Embrace the spirit of the season and wear your ugliest creation with pride. There will be a grand prize for the ugliest sweater, so bring your A-game! Voting at 7:00 pm. Regular attire is also welcome.

Potluck: To make this gathering even more special, we’re hosting a potluck feast. Please bring your favorite holiday dish to share with fellow partygoers. Whether it’s grandmas secret stuffing recipe or your famous peppermint brownies, we can’t wait to taste the festive delights you whip up.

Games and activities: Prepare for a night of laughter and friendly competition! We’ll have a variety of holiday-themed games and activities.

Let’s make this holiday season one to remember! We look forward to celebrating with you in your most horrendous holiday sweater. Don’t forget to bring your holiday spirit and appetite!

✨Memeber Spotlight✨

Meet Kim! She’s originally from Michigan but has lived in Seattle for just over 9 years. She’s been coaching gymnastics since she moved here and now works at a gym in Woodinville called Pacific Reign where she coaches competitive gymnasts. She also has an 11 year old husky named Kodi who she loves to go on walks with. She also paints for fun!

How long have you been a member of GLSC?
I think I joined in April or May of 2023.

How has being a part of the gym benefitted you?
I joined so I could continue to coach and stay safe and healthy while doing it; I didn’t want to get injured if I could help it. Since joining, I’ve been able to do that and keep up with the kids I coach. I have also been able to push myself in a way of working out that I’m definitely not used to.

What is your favorite movement or workout?

Anything except burpees 😉. I’m really enjoying the specific lifting workouts right now.

What is your favorite music or pump up song?
I love when late 90’s/early 00’s alternative/pop punk plays at the gym!

Welcome, Coach Antonio! 👋

We’re excited to welcome .d.mitchell into the GLSC team. Here’s a bit about him in his own words:

I’ve been a member at GLSC since 2020 (we were working out outdoors in the winter when I started and I stayed so it’s gotta be a pretty great gym right? Right.) The sense of community that is present at GLSC is one that’s rare and I’m grateful to be a small part of it.

🙌

✨Member spotlight✨

Meet Miji. She’s originally from Seoul, South Korea, and moved to the US after high school without speaking any English. Now she works as a psychologist. Being a psychologist was her childhood dream, and little did she know that she would practice her profession in her second language! She loves to spend time with her dogs, Mori and Mayo 🐶🐾 and explore any and all things food (her Google map “want to go” pins have reached 226 places!) 🌯🍜🍱🍩

How long have you been a member at GLSC?
Since October 2020.

What brings you to GLSC?
I moved to Seattle to finish my PhD training in Clinical Psychology in June 2020. I drove by the gym all the time and didn’t think of it much. But, one day my curiosity peaked and I finally looked up the website. I got excited by the gym’s philosophy of being inclusive to all body types and athletic abilities, which led me to Coach Paul’s intro class and I’ve been hooked ever since!

How has being a part of this gym benefited you?
I did not exercise regularly at all before joining the gym, and now it has become a part of my lifestyle and I cannot see myself without it! With gentle encouragement from wonderful coaches to challenge me because I don’t really know what my body is capable of, I recently deadlifted 110 lbs (my first three-digit PR) and started to tinker with 20 lb dumbbells (vs 8 lb DBs 3 yrs ago). GLSC is a great community where I developed meaningful friendships as well.

Favorite movement or exercise?
Any barbell and kettlebell workouts.

Favorite pump up song?
Any songs played during the class!

Thank yo Igor being a part of our community, Miji!

⚠️Fall schedule updates!

🔸7:30pm Tues/Thurs Strength & Conditioning class
🔸6:30pm Tues/Thurs Mobility class
🔸Outdoor endurance and May class are canceled for the season
🔸Zeyab will be coaching afternoon individualized design classes

Join us this Friday!

✨Member Spotlight✨

Meet Robin! He moved to Seattle decades ago following his college girlfriend who he later married. They’ve been together since the Reagan administration! He has two amazing kids in college - one at WWU in Bellingham, and one at Middlebury in Vermont where Robin grew up. He’s a portfolio manager and investing coach and has worked for himself most of his career. He’s a skier, hiker, brewer, foodie, and movie fanatic who will not stop at quotes but can tell you the cast and critic notes going back 50 years!

How long have you been a member of GLSC?
Nearly an OG! I joined what was NWCF in 2010 and waited impatiently for 10 years for Nate and Kate to buy the place. At the time I was already a fitness nut but I thought CrossFit was too militaristic for me. Then my ski buddies started leaving me behind on the harder slopes and I decided to get serious about my pre-season training.

How has being a part of the gym benefited you?
I have found strength, physical coordination, and multi-sport flexibility in middle age! Plus a community of like-minded folks who want to stay healthy forever and have fun in the process. GLSC has carried me through some challenging times, always my go to for grounding and sanity. And the place has just gotten batter over the years.

What’s your favorite movement or workout?
My dirty little secret: I hate working out. I’m experienced, capable, relatively fit. But the process of gritting and gasping and sweating is unpleasant. I come to GLSC for how I feel when I leave after a taxing workout. Because no matter what happens the rest of the day, I can say I got at least one important thing done and I’m proud of myself. That said, I’m pretty ok with dips and anything legs. No cardio, thanks.

What’s your favorite music or pump up song?
I’m a kid from the 80’s, so I always look to hair-band arena rock for my workout score: Van Halen, Def Leppard, ZZ Top…but then - why don’t we listen to Depeche Mode in the gym? Helluva beat.

Thank you for being a part of our community, Robyn!

✨Member spotlight✨

Meet Nate. Some fun facts about him- he only sweats on the left side of his body 😅 He's a former member of Drum Corps International, making him a “ultra mega marching-band nerd” 🥁 He recently picked up quilting as a hobby and he and his mom are working on a quilt where they each add one single block to it before mailing it back to each other across the country for the next block 🧵😍

How long have you been a member at GLSC?
Just about 10 months, I think!

What brings you to GLSC?
After I moved to Roosevelt, I would often walk or drive by GLSC and when the big garage doors were open, I would always be shocked and delighted to see the smiles on the faces of everyone inside during classes. You could tell it was a great environment from a distance. It took me a while before I decided to come in and I'm glad I eventually did.

How has being a part of this gym benefited you?
GLSC is the first gym I've been to that I've been able to stick with. I'm a big guy, and I've tried lots of places, plans and personal trainers looking for something that could help me follow through on health goals. Somehow GLSC has done it for me in a way that no other place has been able to. I think it's a combo of the personalized training, a community of welcoming members and the amazing coaches that have made it what I hoped a gym could be.

Favorite movement or exercise?
For some reason I always look forward to overhead presses! I have definitely noticed my progression with that exercise and it feels great to push through and get better.

Favorite pump up song?
New Rules - Dua Lipa

Thanks for being a part of our community, Nate!

✨Member spotlight✨

Meet Miles. He’s originally from Michigan but moved out to Seattle after graduation to work as a software developer and has been here ever since. Despite living in the coffee capitol, he never acquired a taste for it, but he is addicted to iced tea. In the past few years he’s been taking more advantage of all the great concerts that happen here; some of his favorite bands to see live have been The Dip, Jukebox the Ghost, MisterWives, and Sammy Rae & The Friends 🎶🎸🎤

How long have you been a member at GLSC?
Since March 2022.

What brings you to GLSC?
I had never done any sort of regular gym workout before joining GLSC. I started running semi-regularly for the first time in 2021 but was also looking for ways to try to build strength. I live in the neighborhood and had seen classes going on while walking by, and it seemed like a good place to get started!

How has being a part of this gym benefited you?
The biggest benefit has probably been an increased sense of well-being and comfort in my own body. The group classes are motivating and the varied workouts keep things interesting.

Favorite movement or exercise?
Wall balls and ring rows. I also appreciate rowing as it feels like one of the few exercises where my height is an advantage!

Favorite pump up song?
2 Be Loved (Am I Ready) by Lizzo

Thanks for being a part of our community, Miles!

✨Member spotlight✨

Meet Lizette. She’s originally from Virginia and came to Seattle in 2017 for grad school. She now works as a public health evaluator for a number of child and family support programs in King County. Fun fact, she was an outdoor trip leader in college where she led backpacking and biking trips 🎒⛰️🚴‍♀️. Her favorite trip was bikepacking 150 miles through central Florida on the Huracan 300 route (look it up, it's super cool!) where she encountered a baby gator, carried her bike through swamps, and took the best nap of her life in a tree 💤🌴

How long have you been a member at GLSC?
Since October 2022.

What brings you to GLSC?
Due to COVID and an injury, I fell out of my workout routine. I was trying to find a new workout home so I decided to check out GLSC after passing it so many times in the neighborhood, and it's been amazing! The structure, fun workouts and supportive environment also brought me in and have kept me around.

How has being a part of this gym benefited you?
It's had a tremendous impact on me, both physically and mentally. It keeps me balanced and I feel stronger and more confident in myself. I've learned so much about my body and what it can do thanks to the helpful and supportive training from instructors.

Favorite movement or exercise?
Deadlifts of any kind and slam balls. I'm also a huge fan of ‘s mat class!

Favorite pump up song?
Anything pop-y or dance-y aka Dua Lipa, Charli XCX, Yaeji

Thanks for being a part of our community, Lizette!

Join us for Outdoor Endurance every Wednesday at 6:00PM through the end of September!

Outdoor endurance will build endurance for activities like hiking, skiing, running and more. The workouts will be generally body weight-focused, including cardio such as running, stair climbing, and more.

Learn more here: https://greenlakestrength.com/outdoor-endurance/

✨Member Spotlight✨

Welcome back Dana! When the beautiful Kraken Iceplex opened Dana decided this was her opportunity to become a better figure skater. Well, one shattered wrist and 4 months later she’s back at the gym with us in the mornings!

After moving around a lot as a kid, Dana landed in seattle in 1995 after grad school to take a research position as a biostatistician at Fred Hutchinson Cancer Research Center. She has one amazing daughter, Aidan, who is 20 and a junior at Gonzaga. She’s about to begin a semester abroad in Florence and Dana cannot wait to visit her there in October. Dana is also a mom to the sweetest dog ever, Wednesday (pictured with Dana at the gym), who has spent many years coming to the gym with her and Dave (Dana’s husband).

How long have you been a member of GLSC?
9 years. I was bored with my gym workouts and wanted to try something else. I instantly fell in love with the people and the workouts.

How has being a part of the gym benefitted you?
Growing up I had severe asthma so I decided to train as an endurance athlete to build some resiliency in my lungs. I became a competitive runner and USCF-ranked cyclist, and eventually a triathlete. Then about 25 years ago I was diagnosed with lupus, and later, rheumatoid arthritis. Being able to come to the gym and workout with friends gives me such a lift, even when my joints are really flared up and I’m having to modify like crazy. ALSO, I have an incredibly rewarding volunteer gig training teens, thanks to my friend and long time GLSC member and founder of UPower, Martha Mosely.

What is your favorite movement or workout?
Burpees. I’m not at all happy while I’m doing them, but I love their efficiency and the fact that you can do them most anywhere. Perfect travel workout: 100-150 burpees, and then go eat and drink whatever you want 😃

What’s your favorite music or pup up song?
Sofi Tukker, LCD Soundsystem, anything in the EDM genre gets me going.

Thank you for being a part of our community Dana!

✨Member spotlight✨

Meet Stacy (and her pup Buffy!). Originally from Bellevue, she is a student & family support advocate at a local high school as well as a boxing coach at Cappy’s in the Central District. She’s been boxing since she was 15, so 20 years now! 🥊 She’s also run 2 marathons, 15 half marathons, and taught Pilates in college solely for the purpose of forcing herself to stretch more (it improved her marathon time by an hour! 😮🏃‍♀️ She also enjoys writing fiction, hanging with her dog Buffy, and rewatching her favorite tv shows (she can talk for hours about Schitt’s Creek & Buffy the Vampire Slayer). ✍️🐶📺

How long have you been a member at GLSC?
Since August ‘22, almost a year! 😄

What brings you to GLSC?
I’ve always been interested in learning about powerlifting. Weights/barbells/machines always intimidated me in other gyms, so I stuck with cardio. I saw GLSC had an on-ramp course and I thought that would be a great way to learn techniques.

How has being a part of this gym benefited you?
It has benefited me more than I thought a gym could. During the on-ramp course, coaches Mikaela and Zeyab quickly showed me the values GLSC has of making sure everyone, no matter your ability or size, feels welcome, respected, and like an athlete. In the past, similar gyms weren’t kind to me, so to be seen and spoken to like an athlete is what got me to sign up and stay. All the coaches are just as wonderful, and I love the community. Amazing people go here, and I’m so glad to be a part of it 💜

Favorite movement or exercise?
Deadlifts and clean & jerks - they make me feel so powerful! 💪

Favorite pump up song?
Right now it’s: Little Girl by Chinchilla, Villian by K/DA & Kim Petras, and Diamonds by Megan Thee Stallion & Normani

Thank you for being a part of our community, Stacy!

You know it’s a great day when the bike rack is overflowing! 🚴‍♀️🚴🚴‍♂️🚴‍♀️🚴🚴‍♂️

✨Member Spotlight✨

Meet Dave! He was born in DC, raised in Reston, VA; spent 6 "interesting" years in the Navy, mostly on the east coast and then finally moved to Seattle on a whim in '91. He stumbled from working on flight sims into radio and never looked back. Now he’s doing voiceovers for a variety of clients including promos for the NHL Network, Hallmark Channels and the Let's Make a Deal channel. He’s a drummer for Waterbabies (see them on 8/4 @ Seamonster) and various casual jams. He is married to the powerhouse that is Dana Mirick (her wrist is getting better!), stepdad to Aidan (20) and human steward to Wednesday and Arthur (pictures on request). If you ask, he’ll talk about F1, ci**rs and screenwriting all day long.

How long have you been a member of GLSC?
September will be 9 years.

How has being a part of the gym benefitted you?
Functional fitness and a resistance to injury and illness are up there. The top thing is really the community - meeting and being inspired by so many fellow troopers. This type of exercise attracts a certain type: driven, positive, smart, committed to health, friendly. It's a joy to come in each time, in whatever condition or mood, and leave feeling part of an encouraging (and, yes, masochistic) group of people.

What is your favorite movement or workout?
Anything that requires not just strength and power but kinetic focus and the need to dig deep.

What is your favorite music or pump up song?
LCD Soundsystem or EDM. Nothing too soft or gushy. Yes, I'm working on my heart, but not that one.

Thank you for being a part of our community, Dave!

Our 3-week teen fitness class starts July 10th on Mondays and Wednesdays at 2PM. This course is designed as an introduction on how to move safely and effectively and build a solid strength training foundation for teens 12 - 17 years old. https://greenlakestrength.com/youth/

✨Member spotlight✨

Meet Maya. Originally from Berkeley, CA, she spent many years in Boston before moving to Seattle to start her pediatrics residency at Seattle Children’s Hospital 🩺. She loves iced coffee, bar trivia, and is looking forward to lots of hikes and paddle boarding this summer! 🥾🚣‍♀️☀️

How long have you been a member at GLSC?
Since August 2022 (almost a year!)

What brings you to GLSC?
I moved to Seattle for residency a year ago and wanted a gym that would both challenge and support me. I also wanted a place where the opportunity for progression would keep me coming. My first day of onramp with Mikaela and Zeyab I knew I was in the right place, and have been excited to learn and build strength ever since.

How has being a part do this gym benefited you?
GLSC has made me feel stronger than I ever have, and has given me confidence in so many lifts and skills that I never pictured myself successfully doing. I am also so grateful for the community— I love getting to work out with all kinds of people who bring such enthusiasm to the gym. Every single class, I leave feeling better than when I started, (almost) always with a smile on my face!

Favorite movement or exercise?
Deadlifts! I also am always excited to work on split jerks.

Favorite pump up song?
Something really cliche like Lose Yourself

Thank you for being a part of our community, Maya!

✨Member Spotlight✨

Meet Doris! She‘s been retired since 2019 after working in home health as a physical therapist (so she drove a lot, which is why a strengthening program was a necessity). A fun fact about Doris is that she biked 🚵across the country, West to East, in 1979 and then again in 1981! It took about 3 months each time and she carried ALL of her gear on her bike! 🔥🙌🏼🔥

How long have you been a member of GLSC?
I’ve been a member of GLSC since April 1, 2020. Kudos to Nate and Kate for finding ways to make membership work during the pandemic! Previous to GLSC I was a member of Northwest CrossFit Greenlake since October, 2009 🤯🙌🏼

How has being a member of the gym benefited you?
Increased strength has been a big benefit. I thank the coaches for being able to get stronger without hurting myself. 💪🏼

What is your favorite movement or workout?
I like various ways of hanging from bars, pull-ups, toe to bar, high knees. Barbell work including deadlifts, push presses, power cleans🏋🏻‍♀️. I used to like more movements but my knees did not like so a lot of exercises are modified now. Again, coaches are great for finding gentler modifications.

Do you have a favorite kind of music or pump up song?
No favorites in terms of music although I do perk up when I recognize something.

Thank you for being a part of our community, Doris 🙌🏼

Monday, June 19th, Juneteenth, is a federal holiday in the US commemorating the emancipation of enslaved African Americans. It is also often observed for celebrating African American culture. Originating in Galveston, TX, it has been celebrated annually on June 19 in various parts of the US since 1865.

We will be celebrating the holiday by collecting donations for The Urban League of Metropolitan Seattle!

Since many of you have the day off, we’ve canceled the 5:00, 6:00 & 7:00AM and 6:30 & 7:30PM classes.

Donate directly: https://urbanleague.org/donate/
Donate through GLSC w/ a match: email [email protected] and we’ll bill you $20 and match it.

The Urban League of Metropolitan Seattle (ULMS) empowers African Americans, as well as other underserved communities, to thrive by securing educational and economic opportunities.

Welcome, Coach Hannah! 👋

We’re excited to welcome into the GLSC team. Here’s a bit about her in her own words:

I have been a member at GLSC since 2011/2012 (minus a small hiatus just before covid until 2021 after getting vaccinated) and I am really excited to share my love of this place by coaching others! I fell in love with Crossfit after having my son and searching for a more interesting/challenging gym experience and a more flexible schedule that wasn't a big box gym. Having come from martial arts, I really enjoyed the group class environment and that attracted me to Crossfit. I'm an adventurer and love the outdoors. GLSC has kept me active and strong throughout my seasons of activities from skiing to backpacking and hiking to rock climbing.

✨Member spotlight✨

Meet Peter. He was born and raised in Hawaii and found his way to Seattle 5 years ago after a 10-year stint in San Francisco. Fun fact, his partner recently introduced him to natural wine (but he’s a sucker for a cold light beer after a grueling workout 🍺🫠).

How long have you been a member at GLSC?
Since October ‘22

What brings you to GLSC?
I tried and failed - time and again - to sustainably incorporate fitness into my everyday life. I decided I needed a helping hand and a judgement free community to help me accomplish what I couldn’t do on my own. I found all that (and more!) in the amazing coaches and members at GLSC.

How has being a part of this gym benefited you?
Being a part of this gym has taught me that the benefits and satisfaction of being regularly active can manifest in ways that aren’t immediately reflected in a mirror or measured on a scale. For me, it’s simple — I’m happy when I walk into GLSC and I’m happy when I walk (or limp 😆) out of GLSC. The workouts have also been an amazing activity to do with my partner (nothing brings people closer than shared suffering AMIRITE?! 😅). 

Favorite movement or exercise?
Thrusters

Favorite pump up song?
DNA by Kendrick Lamar

Thank you for being a part of our community, Peter! 🤜🤛

✨Member Spotlight✨

Meet Lisa! She’s a born and raised Wisconsinite (Go Badgers!) who’s moved to Seattle twice (‘87-‘95, then again in ‘07)! She also recently obtained British citizenship 🇬🇧and her mum is quite chuffed 😉.

How long have you been a member of GLSC?
I joined in 2011, and after a pandemic break, returned this last December 🙌🏼.

How has being a part of the gym benefited you?
As I get older, maintaining strength and mobility is a priority💪🏼. Nate and Kate have cultivated such a wonderful community that makes working out effective and fun. And GLSC coaches are the best — so knowledgeable and supportive ❤️.

What’s your favorite work out or movement?
Mostly barbell moves 🏋🏻‍♀️.

What’s your favorite music or pump up song?
Any music that makes you want to move/dance — ‘80’s disco/R&B, Lizzie, Beyoncé.

Thank you for being a part of our community, Lisa! 🙌🏼🙌🏼

✨Member spotlight✨

Meet Kendra. She went to school for food anthropology & culinary arts and worked as an executive pastry chef at Michelin rated restaurants on the east coast 😮🙌 She also started her own small Eastern European pastry farmers market stand 🥐🥮 before making a change a couple years ago to being an escrow officer 📄🏠. Fun fact, she co-runs a board game meet up group that has around 1000 members!

How long have you been a member at GLSC?
Since June of 2022 so about a year now.

What brings you to GLSC?
The community, I feel like I have met and created lasting friendships here 👯‍♀️

How has being a part of this gym benefited you?
I am a transplant and finding a community during the pandemic has been hard. GLSC’s inclusive environment and also daily engagement with us helps create a sense of community.

Favorite movement or exercise?
Hmm, anything gymnastic skill. I also have a love-hate relationship with wall balls.

Favorite pump up song?
Haha this is such a hard one to answer. I like any 80’s rock. But lately Pussyriot “Hatef*ck” it’s a great one to push through those days that you are just not feeling it.

Thank you for being a part of our community, Kendra!