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

Levo Update Show – Episode 106

Departures, Growth, and Murph

Hello People,

Welcome back to the 106th edition of the Levo Update Show.  Here are the highlights:

  • Ashley is starting her journey through Chemo and Coach Stacy is counting down the days to the Carolinas.  Stay on social media to support them both.  On a larger note, take advantage of every day together to share in the awesomeness that is our community.  It will always change… cause that’s life… but it will always be the same.
  • Because our community is so amazing, we are growing.  Due to the increase in awesomeness, we are knocking down some walls and adding a shower within the renegotiation of our lease.  It is an exciting time.  Please bare with us as we make these changes and know that we are making these investments because we always want CrossFit Levo to be a great place to train and be around friends.
  • Murph is in just over a week.  Make sure to register for your heat and remember to show up 15-20 minutes prior to your heat to warmup.  The heat times are the start times, so be early or you will have a 1 mile warmup.

 

Sneak Peek at the Week

  • Monday – Full Body Strength/Gymnastic/Cardio Test
  • Tuesday – All the Snatching and SNATCH BALANCE WORK (YES!!!!!!!!)
  • Wednesday – The Rowing Gymnast Returns
  • Thursday – Death by Burpee and Deadlift
  • Friday – All the Clean & Jerk

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 105

Consistency, Commitment, & Returning to Normal

Hello People,

Welcome back to this the 105th episode of the Levo Update Show.  Spring is here and warm weather is right around the corner.  We will be pushing hard to get you “beach ready” as summer approaches.  Here are the focus points of this weeks show:

  • Consistency – With over 2 years of cranking out Update Shows we got a little nostalgic.  We are so proud of our consistent members of the community and love remembering when they first started.  Our combined consistency has produced some amazing results.  Thank you for being amazing members and entrenching such a strong example for new members seeking the same improvements.  Well done!
  • Commitment – Some of you may be like… “Hey, I trying my best man but life get’s hard.”  Yes, we understand and we still love you all the same.  As all of us know, life happens and it’s not all rainbows, butterflies, and unicorns.  However, our commitment to doing the right thing over time helps us improve week by week, month by month, year by year.  We never ask for perfection, but progression.  Getting back in to the gym or approaching a return in a new way should always be an exciting thing because you are committing to your health and the destruction of Chronic Disease.  Keep it up!
  • Return to Normal – The doors are opening, restrictions are diminishing, vaccination opportunities are available throughout the population… we are starting a new normal.  Everyone processes this differently, so please be respectful as we try to maximize our usable space while protecting the comfort of the entire gym.  LSS – be nice to everyone, continue to self-screen before coming to the gym, clean your equipment, maintain a tidy work area, and be aware of and respect the different comfort levels with those around you.  We are a big family.  Let’s ensure it’s a happy one!

Sneak Peek at the Week

The last several weeks have been focused on developing awareness of your Olympic Lifting progression.  We should be at the point of knowing how to do the lifts and where our struggles reside.  Keep up the grind with your specific progression, but also enjoy the fact that we can get back to hitting some more volume with our conditioning:

  • Monday – All the Pressing into “Farm Strong” work
  • Tuesday – Grip Strength into Full Body Cardio
  • Wednesday – Clean & Jerk Complex into Pop Rocks Benchmark (oh, buddy!)
  • Thursday – Row/Bike, Big Jump, Little Jump (Protect those shins!)
  • Friday – Snatch into Karen with a Pushup Twist

Good Luck and #keepmoving

Levo Coaching Crew

 

Levo Update Show – Episode 104

Olympic Lifting, Quarterfinals, and Saturday Sweat Sesh’s

Hello People,

Welcome back to the 104th edition of the Levo Update Show.  Another week of the Olympic lifting cycle is in the books.  If you are progressing each week with your mastery of these difficult movements.  If… you’ve been avoiding these days, please alter your course.  We are dedicating this next cycle to making massive steps towards improving these movements.  Don’t miss the opportunity.

Jared and Antoinette have finished the Age Group Quarterfinals for the CrossFit Open.  Antoinette finished 506th in the world and Jared ended up 827th in the 35-39 age group.  It was a tough couple of days.  So tough that Antoinette decided to do a 10 mile Tough Mudder.  What a badass!!!

Saturday’s are taking on a new look.  We will continue to have a 9am class, but it will be dedicated to 20 participants.  To ensure that 20 people are in class and allow another smaller class for those concerned about size, we will be offering a 730 Open Gym.  Remember, Open Gyms are for members who are comfortable training on their own (without any coach supervision).  Also, we’d like you to get cleared for Open Gym activity.  So, if you want to attend any Open Gym classes, make sure you have a discussion with Antoinette to ensure you are safe to participate.

Sneak Peek at the Week

  • Monday – Snatch and Core
  • Tuesday – Row and Legs
  • Wednesday – Clean and Jerk
  • Thursday – Thruster and Gymnastic EMOM
  • Friday – Full Body Grinder

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 103

Complex, Cardio, and a Coaches Quarterfinal

Hello People,

Welcome back to this the 103rd edition of the Levo Update Show.   Here are the highlights:

  • Another week of training is behind us with a lot of improvement coming in the Olympic Lifts.  Remember to take the warm-up very seriously and make your coach work to help you progress (take an active role and ask questions if you have them.)
  • Saturday was an awesome day to be alive but also workout at CrossFit Levo.  We are seeing so many old and new faces come into the gym.  It is exciting, but also a challenge to accommodate and stay safe.  Stay tuned and we will be providing more information on how we are going to tackle Saturdays.
  • Antoinette and Jared will be doing the Age Group Quarterfinals for the CrossFit Open.  Cheer on Antoinette and remind Jared not to do anything stupid.

Here is the Sneak Peek at the Week

  • Monday – Clean and Jerk into Devil Press Mania
  • Tuesday – Heavy Deadlift and Running
  • Wednesday – Goat Work and Wallball Madness
  • Thursday – Snatch Complex and Muscle-up Progressions
  • Friday – Cardio Luggage Jumps

You are all beautiful people.

Good Luck and #keepmoving

Dr.J

Levo Update Show – Episode 102

Time to Reflect, Time to Understand, Time to Train

Hello People,

Welcome back to the 102nd edition of the Levo Update Show. Closing in on 2 years of update shows and we are excited about that. But, we can’t always be rainbows, butterflies, and unicorns. Nope, sometime we gotta get real.

The George Floyd verdict came out which sparks the remembrance of CrossFit’s black eye on this topic. Instead of hoping no one remembers, we think it’s important to bring up the subject again. There are so many things to hash through on this topic from all sides imaginable, but only one thing remains. If we are to move forward, it’s going to happen by us thinking from the other side’s perspective. From there we can move toward common ground. Be willing to rock your own beliefs and move toward a deeper understanding of yourself and the world.

A simple ask, right?

Tragedy has hit us all – COVID and non-COVID. We want to call out for understanding, empathy, and slack. We all go through this shit differently. Judgement and ridicule should probably be replaced with patience and kind hearts. Be willing to pause before response and take that moment to wonder, “what’s that person going through.”

A simple ask, right?

Okay, I know. A little sappy, but we’re in the triple digits now so less than 1% of the time is acceptable.

Honestly, we are living in the convergence of many historical moments. We’d like to think that the people of Levo will have the kind of minds to lead our future towards something different – something better. Be willing to take that responsibility seriously.

A simple ask, right?

Sneak Peek at the Week
  • Monday – Goats and Balls
  • Tuesday – Snatch and Steps
  • Wednesday – Cardio, Gymnasty Grind
  • Thursday – Clean & Jerk into Burpee & Pull
  • Friday – Pistol, Deadlift, Jog-a-roo!

We love you people!

Good Luck & #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 101

Technique, Transitions, and Training

Hey People,

Welcome to the 101st episode of the Levo Update Show. Week 1 of the new cycle was excellent. Let’s keep that trend rolling with these thoughts:

  • With the Olympic Lifting, we will be focusing on technique and then adding complexity. Thanks to all for being either patient during the learning phase or willing to break yourself down to basics if you’ve been doing it awhile.
  • We have changed the Saturday schedule to one class. It will be getting larger and larger is terms of capacity so long as it is safe. Also look for other classes to increase in capacity as the weather improves and we can keep the door open.
  • Continue your self screening measures to stay away from the gym if you are sick or exposed. We appreciate this as we come down the backstretch of this pandemic thing.
Sneak Peek at the Week
  • Monday – 2 Part Classic CrossFit Grinder
  • Tuesday – Clean and Jerk Complex and a Lot of Lunges
  • Wednesday – Abs, Cardio, Dumbbells
  • Thursday – A Great 1st Test for Barbell Cycling
  • Friday – Snatch Complex and Grip, Grip, Grip

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 100

Finish F2020, Oly Cycle, & Old School Grind

Hello People,

Welcome back to the 100th edition of the Levo Update Show. Sorry for the gap between episodes, but sometimes life just happens! However, I’m excited to be back focusing on our community super humans who happen to be amazing people. Let’s get to it.

  • The Open is over and the F2020 challenge is coming to an end. Get measured and have fun with the repeat capacity test.
  • We are starting the new cycle which will be a lot of Olympic lifting. Focus on your technique and high-quality progression over the coming weeks. If you do it well you will see major improvements. If you let ego get in the way you will struggle. Make the correct choice.
  • WOD’s will look a little different. More GPP (general physical preparedness training) will accompany the Olympic lifting. It will look easy or even boring, but it will be very challenging and is absolutely critical to healthy progression within the gym. Embrace it baby!

Sneak Peek at the Week

  • Monday – F2020 Capacity Test… Crush it!
  • Tuesday – Snatch and Grab
  • Wednesday – Renegade Row and Go
  • Thursday – A slice of the Open Quarterfinals
  • Friday – Clean & Jerk with a Pullup Progression

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 99

No More Double Digits, Friday Night Lights, & Last Week to Kick Ass!

Hello Sapiens,

Welcome to the 99th edition of the Levo Update Show.

It is kind of crazy to think that we just did a repeat workout of right before we opened the gym. Fast-forward 4 years and we have survived the growing pains of small business ownership… and a global pandemic… while building an amazing community of superhumans.

Thank you to all of you for making that a reality!

Friday Night Lights was incredible. I’m pretty disappointed I only get to partake in one this year. If you haven’t had a chance to make it to one, definitely consider hitting the finale. Who knows, we may offer extra bonus points for the person who brings the biggest support posse… yeah, I’m looking at you Allison. How cool was that!

Regardless, keep grinding away in programming and lets finish this off the right way. We can close out the Open this week, the F2020 challenge the following week. And then kiss it all goodbye as we attack the rest of 2021.

Sneak peek at the week
  • Monday – Wallball, Barbell, Burpee descending reps – increasing weight
  • Tuesday – Bench Press and Plyo Pushup into a 2K Row
  • Wednesday – Back Squat and Pullup into TTB-Strict HSPU couplet
  • Thursday – Gymnastic/Strength Progressor/Recovery
  • Friday – 21.3!!!

Good Luck and #keepmoving

Levo Coaching Crew