Others may have more specific recommendations but one thing that has really helped me is to join up with CrossFit Seattle (http://www.crossfitseattle.com/). They're based over in Fremont and unlike some other crossfit operations in town, the focus is very much on helping you personally even in a group setting. It's not cut-throat competative nor is it just a bunch of testosterone. In fact if you go to a class during the weekday you'll be hanging out with some pretty amazing 70+ women who are all working out. Through them I've been able to strengthen up my core indefinitely and get significantly stronger all while rehabing an injury. Dave, the guy who started this specific crossfit, actually started 30-some-odd years ago after a terrible back injury knocked him out of sports and he realized he needed to be "full-body" strong to be able to continue the active lifestyle he wanted without injury.

Lots of the athletes in there are also multi-sport athletes in one way or another (rowing, tris, ultra-runners, etc) and just go to crossfit 1-2x week as a supplement to their other training.

PM me if you have any other questions.

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