Levo UPdate Show – Episode 116

Progress, Gratitude, and Power

Hello People,

Welcome back to the 116th edition of the Levo Update Show. Sorry about last week but with Labor Day, a Triathlon, and family visiting I just couldn’t muster an update show. But we are back, and here are the highlights of the show:

  • The Gym is a bit of a MESS! Not to worry, construction is nearly complete. That known, it will still take some time to get everything put back together. Thank you for your patience with this transition.
  • We ordered more flooring. When it arrives is a bit of a post-original COVID logistical conundrum. Regardless, we ordered more of the honeycomb flooring to make everything uniform from rig to rig. This will make some of my OCD nature somewhat happy. Only somewhat happy, because the rest of the new area will have 3/4″ vulcanized stall mats. $2 a square foot versus $7+ a square foot with multiple layers just wasn’t in the cards. Regardless, there won’t be any 1/4″ flooring so their won’t be any noticeable dips or folds in the flooring. It should be pretty awesome, but will take time to assemble. Thank you for your patience with this transition.
  • The additional shower is a bit of an unknown at this point. I will make some calls this week to see when they will be in to start the work, but it won’t have near the impact as the walls. I will keep ya’ll posted. And again, thank you for your patience with this transition.
  • Power is our focus for this week. We have covered cardiovascular-respiratory endurance, stamina, strength, and flexibility. Now we unpack Power. Power is defined work done divided by time. That means the faster you get a certain amount of work done, the more powerful you are. This is why we track all of our scores and frequently repeat certain workouts. We are measuring how well we are achieving or maintaining our power output. But power can be thought of with respect to singular movements. With Olympic lifting and high skill gymnastics, the ability to express strength very quickly is known as power. That’s why when someone lifts a heavy amount it’s generally accomplished faster than you can even perceive… power is a function of speed. I know it’s a lot, but talk to your coach about understanding the power of… well… power.

Sneak peek at the week

  • Monday – Back Squat and Burpee Muscle-up
  • Tuesday – Run and Lunge Repeat
  • Wednesday – 25 Minute Full Body Mashup
  • Thursday – Snatch all the weights
  • Friday – Row Power Clean x 4! All the Power

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 115

Construction, Community, and Flexibility

Hello People,

Welcome to the 115th edition of the Levo Update Show. Crazy how construction updates and improved flexibility will come together on the same update show, but here we are – improving our space and range of motion. Here are the highlights of the show:

  • Construction – The rough itinerary sees us relocating our IT equipment at the end of this week and demo beginning on the following Monday. If we can get the plumber working in unison with the demo/drywall guys, we may have this baby done by Labor Day. From partner diving and synchronized swimming in the Olympics, we have learned that the human species is capable of quite a lot. Here’s to hoping, but there will probably be some lag time. Please be patient with us as we try to logistically coordinate the best we can. We will not be perfect… cause that’s just us. Yet, we will do everything we can to make it as easy as possible… cause that’s just us.
  • Community – We do it often, but we have to give a shout out to the Levo Community for making this upgrade possible. To the OG’s, Middle of the Way G’s, and Young G’s, thank you for being a strong community. You grind every week as individuals, but you also show up for your crew. We are fighting chronic disease and mental health struggles while we sharpen our physical beings toward resiliency and shear awesomeness (yeah, you can quote that)! Thank you.
  • Flexibility – You are only as strong as your range of motion will allow. Half range of motion means half protection. It also means that you may be compressing your joints and/or tugging on your tendons. Neither are good. Work your flexibility with our construction upgrade as well as your range of motion and we will all live happily ever after.

Sneak Peek at the Week

  • Monday – Back Rack Lunge, Beep Test, DB Snatch
  • Tuesday – Cardio, Grind, Cardio
  • Wednesday – Clean & Jerk, Muscle-up
  • Thursday – Deadlift, OHS, Hang Snatch Chipper
  • Friday – Cardio, Grind, Cardio

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 114

Summer, Strategy, and Strength

Hello Friends,

Welcome to the 114th edition of the Levo Update Show. Thank you for prioritizing your health and fighting the big ugly thing that is Chronic Disease. Here are the highlights from the show:

  • Summer is coming to an end – I know, some of you are upset. Others are excited. But the important thing is to continue your consistency with training. Vacations and life circumstance are abundant this time of year, but remember that your health and fitness must always remain a high priority. Keep up the grind! Speaking of… John Singleton got his first Bar Muscle-up and Brett Millaway got his first Ring Muscle-up this past week. Congrats!!!
  • COVID numbers – The delta variant is getting everyone a little crazy with school right around the corner. Hospitalizations are up as well as numbers. From what I gather from those operating in the trenches is that the majority of hospitalized people are from out-of-county and unvaccinated. We’re not telling you what to do, we’re telling you what is going on. We will continue to prioritize ventilation, disinfecting, and distancing in the gym and ask all of you to self-screen. Don’t come to the gym with a cough and a runny nose… seriously.
  • Strength – It is the 3rd of 10 parameters of fitness that we train and truly one of the most important. In order to look better, feel better, and be better, you simply must develop and maintain strength. Being stronger means you have stronger tissues that prevent injury, denser bones due to training against resistance, and more robust neural connections because you are managing a heavy external object with perfect balance, coordination, and grace. All of this means you are better for being stronger. Not to mention strength being the very thing that allows for endurance and stamina… Low strength – Hard to keep doing endurance training; High strength – you have a high capacity to develop great endurance without overtraining. Let’s get stronger

Sneak Peek at the Week

  • Monday – Tempo Back Squat and Weighted Step-ups
  • Tuesday – Sneaky AMRAP and 800m Run
  • Wednesday – DU, BMU, Snatch Chipper
  • Thursday – Cardio, Gymnastic, Strength Grinder
  • Friday – Snatches and HSPU’s

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 113

Community, Stamina, and Construction

Hello People,

Welcome back to the 113th edition of the Levo Update Show. Here are the highlights:

  • Community – As we saw for Scott Panchik in the CrossFit Games, we see the same in our gym every day. If you missed it, Panchik hobbled through the CrossFit Games on a torn meniscus and still finished in very respectable fashion. More impressive than his performance was the CrossFit community’s willingness to rally around him in his hardest moments. This was epitomized by a group of roughly 50 people running along side him as he lagged behind the rest of the competitors in a running intensive workout. But it’s no surprise because we see you all do this for each other every day. Thanks for being such an awesome community.
  • Stamina – This is the 2nd of 10 parameters of fitness that we train in the CrossFit methodology. Some think it is the same as Endurance… but it is not. Endurance, what we talked about last week, is the ability to keep delivering oxygen to the system through the cardiorespiratory system. Stamina is the body’s ability to keep going on all levels, cardiovascular, neurological, muscular, mental, etc. There are some days that we work endurance, but we nearly always work stamina. As we progress through the week and into the future, don’t neglect the importance of improving your stamina. Do this in workouts and throughout your life as a whole and things will inevitably improve. #KEEPMOVING… aka stamina!
  • Construction – I forgot to mention the plans for construction in the show. July was a little overwhelming for obvious reasons, but we are back to the preparation phase for our renovation project. We need to reposition our IT equipment to a new location before demolition can begin. When we get a better idea of how that is going to work we will start to plan out demolition of some walls and the addition of another shower. Overall, this should increase our working space by about 200 square feet. It doesn’t sound like a lot but it will aesthetically open up the L-shaped work space into more of a true square. This will make it “feel” a ton bigger and allow for rig expansions and better utilization of equipment. Stay tuned for more updates.

Sneak Peek at the Week

  • Monday – Run, Deadlift, Muscle-up Mania
  • Tuesday – Cindy or Mary… Your Choice!
  • Wednesday – Lunges, DU’s, and Devil Press
  • Thursday – 3 Position Clean and Jerk with Muscle-up Progressions
  • Friday – All the Stamina!

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 112

CrossFit Games, Connection, and Cardio in CrossFit

Hello People,

Welcome back to the 112th edition of the Levo Update Show. We have had yet another great week with another to come. Here are the highlights from the show:

  • CrossFit Games! – The world competition of CrossFit was held this past week. It was not a part of the Olympic Games, but that is likely only a matter of time. For those who are interested to see what humans can accomplish through the CrossFit methodology (how amazing people can become) search “2021 CrossFit Games” on the YouTube machine. Regardless, it is always cool to watch amazing people do amazing things and know that we feel the exact same way they do… exhausted!
  • We talked about connection with the Olympics last week, but I will reiterate connection with the CrossFit Games athletes today. We all do the same workouts and finish in the same fashion. Granted, we might do different scales, weights, and times, but we are all doing the same stuff. – Constantly Varied, Functional Movements, performed at High Intensities with the purpose of being more human for longer!
  • Cardio-Respiratory Endurance is the first of ten parameters that we train as CrossFit athletes. Yet, we don’t do long, slow distance training like many were taught in the past. Unfortunately, long and slow distance training only helps a portion of those who do it. Even worse, the improvements with long and slow distance training come at a high price to strength, power, and mobility. Whether you realize it or not, every workout we do has a significant cardio component even if it doesn’t involve running, biking, or rowing. That means, as CrossFit athletes, we get to keep a lot of our strength, power, and mobility as we also improve on our cardio. If the CrossFit Games proves anything, it proves the previous sentence. Remember that as you work hard each and every workout.

Sneak Peek at the Week

  • Monday – Thruster, Run, Burpee, and Jump for a long time
  • Tuesday – All the Muscle Ups and All the Lunges
  • Wednesday – Tempo Back Squat and Odd Object Ambulation
  • Thursday – All the Arm Stuff… Literally all of it
  • Friday – Snatching and HSPU

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 111

Olympics, Community, and Masks

Hello People,

Welcome back to the 111th edition of the Levo Update Show. We are so blessed to have you back and we are excited for another week of training. Here are the main points from the show:

  • Olympics are Live-ish – Enjoy them as an escape from certain realities, but also be proud of the fact that you are competent in many of the events. That’s right! Our sport is the specialty of not specializing. Therefore, we are competent at the majority of events at the Olympics. Congrats, you are awesome!
  • We supported the Stapleton Family on Friday in big numbers. Thank you for being such an amazing community. If you weren’t able to make it, we know many of you have sent thoughts, prayers, dollars, and food toward the Stapleton Family. Thank You!
  • Unfortunately masks are not a thing of the past. St. Louis County has and will continue to operate in unison with Illinois and California. You may love, or not love, that. Let me say that I don’t really care and I’d like to keep the debate to a minimum and the safe training to a maximum. We will repeat what has worked to a 100% success rate thus far. VENTILATION, DISTANCE, DISINFECTING, and RESPECT. Some of you will wear masks throughout the entire class – thank you and please do so. Some of you won’t – thanks for prioritizing your health as the number 1 defense against COVID-19. In other words, we will not be the mask police. However, you will get checked if you are a jerk. So, let’s all do this like we have before and lead the way in producing robust immune systems that fight off all invaders.

Sneak Peek at the Week

  • Monday – 2 Rds of Run and Grind
  • Tuesday – 3 Position Clean and Jerk with Muscle Up Progressions
  • Wednesday – 6 Rds of Odd Object Fun
  • Thursday – Epic Grinder Bro!
  • Friday – Cardio Triplet served by Satan himself

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 110

Support, Squats, and Stimulus

Welcome back to the 110th Edition of the Levo Update Show. Here are the highlights:

  • Continue your prayers for the Stapleton family. For more information on how to help them through this difficult time please reference the Levo Members Page on Facebook or talk to myself or Antoinette.
  • We are changing to a new cycle. This week… we squat! Don’t get all sad about the Olympic Lifting because it isn’t going anywhere. In this cycle we will be transitioning our Olympic Lifting skills to the higher intensity MetCon setting while building strength with weightlifting.
  • Newer members – learn about the word stimulus. It is a term that we throw out a lot when we talk about the workout of the day. The better we hit stimulus, the quicker we achieve results and accomplish goals. Luckily there is a 3 step program… 1. Show up, 2. Learn, 3. Work your #ss off!
  • It is important to understand this as new members but also as seasoned members. Consistency is always at the foundational root for anything to be built. A willingness to learn about training and how your body is designed to operate, grow, and adapt is next. Finally, when you’ve been showing up and learning about the process, you go as hard as you can SAFELY go. Let’s kick some #ss!

Sneak Peek at the Week

Monday – Squat, Bike, Lunge

Tuesday – Thruster, Pullup, Pushup

Wednesday – DU’s and Snatch Ladder

Thursday – Another 28 min bEastMOM

Friday – Squat, Swing, Run


Love on your friends. Love on your family, Love on yourself.

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show -Episode 109

Happy 4th of July and Prayers Needed

Hello People,

Welcome back to the 109th edition of the Levo Update Show. Here are the highlights:

  • Hopefully everyone had a safe and enjoyable 4th of July celebration. Our country rocks, hopefully you celebrated it’s birthday in style.
  • Please say prayers for the Stapleton family. One of their boys, Ryan, is fighting for his life right now. Look for more details in the Members of Levo Facebook group. We will get you as much information as we can while at the same time respecting their privacy.
  • Attack life with a grateful attitude. Put all the IBS (inconsequential bull shit) on the back burner and live life with intensity. You never know… you just never know.

Sneak Peek at the Week

  • Monday – Hidalgo Madness
  • Tuesday – Core, Posterior Chain, and Cardio Triplet
  • Wednesday – “Nate” – Gymnastic Progressions and Heavy KB
  • Thursday – Row, Row, Row your Rower as Hard as you Friggin’ can!!!
  • Friday – A Grinding Triplet Chipper (say that 5 times fast)

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 108

Heavy Hearts, Strong Community

Hello People,

Welcome to the 108th edition of the Levo Update Show.  Here are the highlights:

  • Life is short, so be grateful and share your love.  My family just returned from a multi-celebration of life in Nebraska from the devastation of 2020 and 2021.  It was beautiful, but difficult.  To make things heavier, Kristina lost her mother on Thursday.  Say prayers, give blessing, positive vibes, or whatever you do toward our families and all those who experienced loss in 2020 and early 2021.
  • On the other end of the spectrum, the Levo Community showed up to support the Pride event at CrossFit Gambit over the weekend.  From the videos, it seemed that a lot of fitness was done and some fun was had.  Thanks for representing the gym well and doing good in the world.

Sneak Peek at the Week

  • Monday – Cardio Barbell Grinder from MACC’s
  • Tuesday – All the Snatches
  • Wednesday – Hefty 30 minute Chipper
  • Thursday – Solid Active Recovery EMOM
  • Friday – Clean & Jerk with a 7 min AMRAP topper!

Good Luck and #keepmoving,

Levo Coaching Crew

Levo Update Show – Episode 107

Murph, Goodbye’s, Events, and Explosions

Hello People,

Welcome back to the 107th edition of the Levo Update Show.  Here are the highlights:

  • Murph was an absolute success.  The weather was amazing and the people were the only thing better.  Thanks to all who helped with setup, breakdown, and participation.
  • Saying goodbye is the hardest thing.  We will be saying goodbye to Will Douglas and Stacy Swiney.  Not sure where Will is going, cause I don’t even like him that much, but I think it’s somewhere in Texas to try and improve his life or something.  Stacy is moving to Carolina (I think North) to start a new chapter closer to some siblings, nieces, and nephews.  We wish both the best and will always keep a cube open for them should they make it back to the Lou.
  • We had a few athletes represent us in a local competition.  COVID cases are down and the flexing muscles are coming up so be on the look-out for local competitions.  It’s a great way to learn about yourself as you build comradery throughout the gym.
  • It’s PRIDE month and there is a local event at CrossFit Gambit this coming weekend.  Talk to Brandon or look to our social feeds for further details.
  • A transformer blew up during the 9am Saturday class.  No known casualties – from the explosion or the workout.  The only electronic to maintain power?… the Clock!  We had to finish that beast out

 Sneak Peek at the Week

  • Monday – A barbell gymnasty grinder
  • Tuesday – Cardio Skill EMOM
  • Wednesday – Clean & Jerk
  • Thursday – Run, MU, Wallball AMRAP
  • Friday – All the Snatching

Good Luck and #keepmoving

Levo Coaching Crew