Author: jared1404

Quarters, Mayhem, ASM, & Dr. Allison

Hello Levo Family,

Welcome to the 188th edition of the Levo Update Show.  Here are the highlights:

• Quarterfinals – Congrats to Abby, Myles, and Kaitlyn
• Mayhem – Lots of great feedback with Mayhem’s programming thus far, but we know things will change as we progress.  Just know that we will always try to take what they give and adapt it to what our gym needs as a how.
• Endurance Club – Starts on April 1^st.  There is a sign-up sheet by the computer and a reminder on Wodify.  Stay tuned for more specifics of the club.
• Athlete Success Management – Newer members have seen some new things.  We are doing 30 and 60-day check-ins to make sure things are running smooth.  We will also be doing a 90-day strategy session to help guide improvements and progressions.  Been around for a while?  We will be doing strategy sessions at the 9 month and 18 month make as well.  If you don’t want to wait… reach out to us and we will get something scheduled to talk about you and your goals.
• Dr. Allison – Benchmark movements are always great.  Getting your first double under and pullup are huge, but a ring muscle-up… that’s a huge accomplishment.  Congrats to Dr. Allison for maintaining a steady stream of commitment to the right things.  Well done! 

Good Luck and #keepmoving

Open Winner, New Cycle, Mayhem, & Leslie

Hello Levo Family,

Welcome to the 187th edition of the Levo Update Show.  Here are the highlights:

• Open Winner – It was an amazing 3 weeks of back and forth, but Team OD Green prevails by 25 points out of over 18,000 points… so super close! 
• New Cycle – DB Thruster, Overhead Squat (some Options), and Various Gymnastics in Regular Programming.  Bench Press and various arm press as well as Deadlift and various arm pull in Levo Up Strength.  Levo Up Endurance will also still be a thing on off days of the Regular Cycle.
• Mayhem Programming – We are investing in external programming from CrossFit Mayhem that we spot modify for you (CrossFit Levo Community).  It is most likely the best programming in the world, so get ready for some GAINZ!!!
• Leslie – She started CrossFit anxious about weight and safety and she is now throwing around heavy weight with ease and feeling stronger and safer than ever.  Give it up for Leslie and talk with her about how she overcame some preconceived notions. 

Good Luck and #keepmoving

Last Week, PR Power, & Bobby Thompson

Hello Levo Family,

Welcome to the 186th edition of the Levo Update Show.  Here are the highlights:

• Last Week – Last week for the Open as well as the Cycle.  Keep up the great work and get ready for some normalcy. 
• PR Power – So many PR’s this last week.  Remember, you have to be safe but you also have to let yourself be awesome sometimes.  It was incredible watching so many people hit PR’s on the Push Press/Jerk Complex and the 1 RM Thruster.  Unleash your awesome, people! 
• Bobby Thompson – There are a lot of people on this list who have similar stories, but it was amazing to see Bobby hit a 225# Thruster on Friday… and a relatively clean one at that.  He has been through a lot and worked very hard on the HPC side, the nutrition side, and the CrossFit side.  To see it all come together for such a big lift may have been a little emotional for him, but was definitely emotional for us.  Great Job Bobby… Keep it Up!

Sneak Peek at the Week

Regular

• Monday – Squats Pushups Wallballs
• Tuesday – Push Press/Jerk Complex into Gymnastic Skills Session
• Wednesday – Clean Complex into Shuttles and Burpee Box Jump Overs
• Thursday – Snatch Complex into KB Swing, Squat, and Press
• Friday – CrossFit Open 23.3

Levo Up Programming

Day 1 – Tuesday

• Strength – Deadlift into Bear Hug Squat + Satts Press
• Endurance – Wall Walks, Deadlift, Cal Bike, and DU
• Capacity – Wall Walk, OHS, HSPU, Double Under

Day 2 – Friday

• Strength – EMOM Jerk Complex (BTN/FR) into Strict Press + FR Hold EMOM
• Endurance – Run, Row, Bike
• Capacity – Squat Snatch, Chest to Bar, Pistol, and Double Under

Good Luck and #keepmoving

Cycle Continues, CrossFit Open, & The Squad

Hello Levo Family,

Welcome to the 185th edition of the Levo Update Show.

Here are the highlights:

• Cycle Continues – Keep up the work with the Olympic Lifting technique.  It can be difficult and frustrating, but we are seeing big improvements.  This will help you work harder and be safer with many of the common movements we do. 
• CrossFit Open – We are one week in with two weeks to go.  It does have a slight effect on normal programming and we understand this can be an annoyance to some of the membership.  Thankfully the Open is only 3 weeks long so we will be back to regular programming progressions in no time. 
• Open Intramural Squad – OMG!!!  Like Tots!  Can’t say how happy Antoinette and I were with the turn out, the efforts, and the community-build we saw this weekend.  I may be slightly partial to Team Blue Lightning Lazer Beam of Awesome, but I will say that I was actually impressed with Team Vomit Green as well.  In all seriousness, we appreciate all of you and thanks for making this an awesome start to the open season!

Sneak Peek at the Week

Regular

• Monday – Clean Complex into Cardio, Situp, & Bear Complex
• Tuesday – DB Hang C&J, DB Facing Burpees, and TTB
• Wednesday – Push Press/Jerk Complex into Double Under/Front Squat
• Thursday – Snatch Complex into 500-meter Row Repeats
• Friday – CrossFit Open 23.2

Levo Up Programming

Day 1 – Tuesday

• Strength – Deadlift into Bear Hug Squat + Satts Press
• Endurance – CTB, DB Snatch, HSPU, Burpee BJO, and Double Under
• Capacity – Snatch, HSPU, BF Burpee, and Double Under

Day 2 – Friday

• Strength – EMOM Jerk Complex (BTN/FR) into Strict Press + FR Hold EMOM
• Endurance – Row, Run, Row
• Capacity – Deadlift, HSPU, and Double Under

Good Luck and #keepmoving

Open Begins, Programming Shift, and Chris Koeneman

Hello Levo Family,

Welcome to the 184th edition of the Levo Update Show. (click HERE to get to the Video).  Here are the highlights:

• CrossFit Open Begins – Look for information about scoring and logistics to be posted around the gym.  If you have specific questions, ask a coach.
• Programming Shift – Antoinette does a great job spreading out the weekly programming so every athlete gets good exposure to training.  The next 3 weeks might be a little different due to us having a max effort test on Fridays (Open Workouts).  That is known, most of workout intensity will be in the first 3 days of the week. 
• Chris Koeneman – He might not be a Levo OG, but he is definitely a CrossFit OG coming from Premium CrossFit.  In his time using CrossFit as his health and wellness program of choice, he has seen massive gains and wide spread improvements.  More importantly he brings a smile and a joke to just about every class… 445 knows what I’m talking about!  Congrats Chris and thank you for being a great part of our Levo Community! 

Sneak Peek at the Week

Regular

• Monday – Push Press/Jerk Complex into bike, bmu, bike repeats
• Tuesday – Burpee BJO with Front Squats
• Wednesday – Clean Complex into Devil Press/DU couplet
• Thursday – Snatch Complex into 2K Row
• Friday – CrossFit Open 23.1

Levo Up Programming

Day 1 – Tuesday

• Strength – Deadlift into Bear Hug Squat + Satts Press
• Endurance – Row + Thruster/TTB/Snatch/Wallball/CTB
• Capacity – Power Clean, TTB, Wallball, Double Under

Day 2 – Thursday

• Strength – EMOM Jerk Complex (BTN/FR) into Strict Press + FR Hold EMOM
• Endurance – Bike, Burpee BJO, Bike
• Capacity – Deadlift, HSPU, CTB, BF Burpees, Wall Walks

Good Luck and #keepmoving

New Cycle, Intramural, Construction, and Zach

Hello Levo Family,

Welcome to the 183^rd edition of the Levo Update Show. Here are the highlights:

• New Cycle – We will be continuing our Olympic lifting efficiency with position work for the snatch and the clean, as well as working push press and push jerks in a complex.  Some of you will love it, while others will struggle.  Do your best to make incremental games knowing that all things will change soon enough.
• Open Intramural – Antoinette just sent out an email with more details on scoring.  Check your inbox or just start looking/asking around the gym for more details.
• Construction – There may be a leak underneath the floor over by the GHD’s.  I will know more soon about whether or not it is on our side of the building and if and when there will be construction.  Hopefully it will be a quick fix and there won’t be much disruption.  Regardless, be nice to the workers if they are there and I will keep you posted on anything I know when I know it.
• Zach Humbard – Zach is this week’s featured athlete.  He is always the most consistent, but when he makes it in he brings his A game.  He also forces himself to do hard things sometimes which don’t go unnoticed.  We all have things that could keep us away from the gym.  Sometimes the gains come from making excuses to come to the gym.  Keep up the good work Zach! 

Sneak Peek at the Week – Ninja Week (end of cycle)

Regular

• Monday – Shoulder to Overhead, Wall walk, Hang Power Cleans
• Tuesday – Snatch Complex into Chest to Bar and Burpee
• Wednesday – Clean Complex into Shuttle Run and Abmat Situp
• Thursday – Push Press/Jerk Complex into TTB, DU, Singles, and more TTB
• Friday – Row Squat Combos

Levo Up Programming

Day 1 – Monday

• Strength – Jerk Complex (BTN/FR) into Strict Press + FR Hold EMOM
• Endurance – Same as Regular
• Capacity – Hang Power Clean, STOH, CTB, and Heavy Wallball

Day 2 – Friday

• Strength – Deadlift into Bear Hug Squat + Satts Press EMOM
• Endurance – Same as Regular
• Capacity – Heavy Deadlift, RMU, Power Clean, BMU, Power Snatch

Good Luck and #keepmoving

New Equipment, Intramural, ASM, and Brandon

Hello Levo Family,

Welcome to the 182^nd edition of the Levo Update Show.  Here are the highlights:

• New Equipment – We just placed 2 more Rogue Echo Bikes in the gym.  We are always trying to stay ahead of equipment needs, but the cardio pieces can be a little tricky.  They take up a lot of space which is a premium in our environment, and they are quite expensive.  But ya’ll are worth it.  So now we have 15 cardio pieces (3 Echo Bikes, 4 Assault Bikes, and 8 rowers)!
• Open Intramural – We will be placing information about teams, scoring, and other important information surrounding our Open Intramural.  Make sure to keep your eyes open for such content in the gym, on the Update Show, or in specific Emails!
• ASM (Athlete Success Management) – It is something would should have done a long time ago, but better late than never.  New members, expect a few emails with VIDEO congratulations in the first few months as well as scheduling a specific strategy session to ensure you are maximizing the value of your members.  Don’t get pissy OG’s… I’ll be making my way to you as well.  If you want to specifically talk about your goals, concerns, or celebrations don’t hesitate to contact me.
• Brandon Reid – Brandon has been through a lot with school and life, but he is back at the gym and has restarted very well.  It can be challenging for all of us, getting back into the rhythm of training without overwhelming our bodies and he has done very well.  He was also willing to be my partner for the Saturday morning partner workout, so… if you wanna be featured… yeah. 

Sneak Peek at the Week – Ninja Week (end of cycle)

Regular

• Monday – Gymnastics and DBall Clean AMRAP
• Tuesday – Brogramming into DB Step-ups and Squat Holds
• Wednesday – TTB, Push Jerk, and Double Under Repeats
• Thursday – Snatch Balance Work into Cal Bike/Row with Burpees
• Friday – Abmat Situps, Knee to Elbow, and Wallball

Levo Up Programming

Day 1 – Tuesday

• Strength – Jerk Complex (BTN/FR) into Strict Press + FR Hold EMOM
• Endurance – Progressing Thruster and Regressing Pullup Repeats
• Capacity – None on Ninja Week

Day 2 – Thursday

• Strength – Deadlift into Bear Hug Squat + Satts Press EMOM
• Endurance – Reg DB Snatch, Burpee BJO, Heavy DB Snatch Repeats
• Capacity – None on Ninja Week

Good Luck and #keepmoving

CrossFit Open, Open Intramural, & Eric Bals

Hello Levo Family,

Welcome to the 180^th edition of the Levo Update Show. Here are the highlights:

• Open Intramural Draft– It has happened.  It wasn’t live like we advertised, but life happens sometimes and you have to adjust… next year, people, next year.  Watch the draft on our Facebook page or the Members of Levo Group.  If you aren’t a member yet, request access so you can see the video of the Draft… fun!
• Late Entries – It was shocking, but some of you don’t listen to my videos or even read my emails… sniffle, sniffle.  If that is you and you are finding out late about this Intramural fun and you want it… just talk to us and we’ll get you situated. 
• Eric Bals – So Mr. Eric was my partner at the Saturday Partner Throwdown/Sweat Sesh and I was very impressed by his efforts.  Not just on Saturday but over the last several months as well.  Just like all of us, he is working to make improvements.  But, his commitment to training has already seen him make some massive gains.  Thanks for not crying when you had to be my partner and keep kicking ass in the gym… HOORAY Eric!

Sneak Peek at the Week

Regular

• Monday – Clean & Jerk Complex into Power Clean-Bar Over Burpee
• Tuesday – Snatch Complex into Knee To Elbow-Overhead Squat
• Wednesday – Row or Run-HSPU Repeats
• Thursday – Front/Back Squat into DB Thruster-Box Step Up
• Friday – Double Under-Wallball-Box Jump Over Descention

Levo Up Programming

Day 1 – Wednesday

• Strength – Front Squat, E2MOM of CTB and HSPU
• Endurance – Rounds of Row-HSPU-BMU-RMU
• Capacity – HSPU and Power Clean AMRAP

Day 2 – Thursday

• Strength – Push Press, E2MOM of Deadlift and Pistols
• Endurance – Rounds of Cal Bike-CTB-Wallball-Double Under
• Capacity – CTB and Power Snatch AMRAP

Good Luck and #keepmoving

CrossFit Open, Open Intramural, & Brian Kauling

Hello Levo Family,

Welcome to the 179^th edition of the Levo Update Show.  Here are the highlights:

• Momentum– If you’re like me, this might be the first “normal” week of 2023.  We’ve seen great attendance thus far… keep it up!
• CrossFit Open – It starts on February 16^th.  If you are competitive and want to compare your fitness to everyone in the world, register at games.crossfit.com.
• Our Open Intramural – If you are in the majority of the gym and don’t necessarily care about competition, we have something for you.  Our Open Intramural is much more based on fun, community, and engagement than what you scored on the workout.  Watch the video for more specifics but here are some of the big concepts:
  • Friday Night Lights – 6 PM every Friday for rolling heats of the workout.  Support your team, hit the workout, have a ton of fun (you can do your workout at other times if you can’t make it)
• • Best Athletes are Least Valuable – Our scoring is more based on fun, participation, and engagement.  So, if you are loud and fun… or maybe just focused… you will be very valuable to your team regardless of your score in the workout.
• • Draft – Antoinette and I will be drafting from the members that register to form our teams.  We will live stream this draft.
• • Wager – The winner of the Open Intramural will design a workout for the loser to do at the party in front of all participants… oh, boy!  If I win, it will involve a skip-it and a hula-hoop.
• • Shirts – Each participant will get a shirt that they can wear throughout the year as a reminder of the thrill of victory or agony defeat. Men’s are unisex and Women’s are tanks.
• • Party – We will have a Pizza Party (Mellow Mushroom… good pizza) at the end of the competition to celebrate and watch the losing person suffer through the workout. 
• • Registration – There are 3 Levels (Rx, Intermediate, Scaled/Masters).  Guess which one you are and we can always modify if necessary. 
• • Cost – $30 to participate.  Realistically to cover the shirt and the party at the end. It will be billed to your wodify account.
  • Register here through Wodify Arena.  :
    • Rx Division https://app.wodifyarena.com/Event/Registration.aspx?t=49537
  • • Intermediate https://app.wodifyarena.com/Event/Registration.aspx?t=49538 
    • Scaled/Masters https://app.wodifyarena.com/Event/Registration.aspx?t=49539

• Brian Kauling – Brian has been a member since 2019, but a CrossFitter for quite some time.  He and his wife both work hard and 14 months ago they added a baby girl to their life.  Long story short life is complex, but Brian has goals and is staying committed.  His focus on nutrition, at home accessory workouts, and carving out time to make it to the gym will get him his goal – Dad Bod to Beach Bod by Summer.  Good Luck and we are excited to see your transformation… keep it up Brian! 

Sneak Peek at the Week

Regular

• Monday – Pushup/Pullup/Deadlift into Snatch Complex
• Tuesday – Front/Back Squat into TTB/Power Snatch

• Wednesday – Cardio Crusher with Rowing and Burpee mix
• Thursday – Clean & Jerk Complex into Thruster/Shuttle Run
• Friday – Lunges/Double Unders/Pullups

Levo Up Programming

Day 1 – Wednesday

• Strength – Push Press, E2MOM of Deadlift and Pistols
• Endurance – Rounds of Row-BF Burpee-OHS-BF Burpee-Row
• Capacity – Cal Row and Heavy Wallball AMRAP

Day 2 – Thursday

• Strength – Front Squat, E2MOM of CTB and HSPU
• Endurance – Rounds of Bike-Burpee-Wallball-Burpee-Bike
• Capacity – Double Under, BMU, HS Walk, & GHD Situp Amrap

Good Luck and #keepmoving