Levo Update Show – Episode 152

Happy Father’s Day, Back Lot Bout, More Fun to Come

Hey People,

Welcome to the 152nd edition of the Levo Update Show. Here are the highlights:

  • Happy Father’s Day! I hope you all have a great weekend celebrating with family and friends
  • Back Lot Bout – So proud of the crew that represented Levo at the Back Lot Bout this weekend. And, thank you to everyone who dropped by to show support of our suffering! It was a lot of fun and hopefully the re-start of local competitions. They give training more motivation and context. But if competition isn’t your thing… no worries, keep crushing it in the gym.
  • More to Come – Local competitions are a great way to build comradery and community in the gym. They also teach us where we need more work. If you are interested in dipping your toes in the team competition arena, let us know and we will help you form a team.

Sneak Peek at the Week

Regular Programming

  • Monday – Hand Stand Work into a Gymnastic Couplet
  • Tuesday – Brogramming into Farmer Carry, Situp, Beast Crawl
  • Wednesday – Snatch Work into Shuttle Run/Push Jerk
  • Thursday – Ring Work into Capacity Grinder Deadlift/Burpee/TTB
  • Friday – Double Under and Chest to Bar Pullup

Levo Up Programming

Tuesday
  • Strength – Back Squat/Front Squat/Bent Reverse Fly
  • Endurance – 6 Round Intervals of Thrusters into ME Cardio
  • Capacity – Row, Burpee, Wallball, Rest Repeats
Friday
  • Strength – Clean Pull/Strict Press/Dumbbell Push Press
  • Endurance – 24 min AMRAP HSPU/CTB/Cardio Piece
  • Capacity – Pyramid of Cal Bike, Power Clean, Dumbbell Thruster

Good Luck and #keepmoving

Levo Update Show – Episode 151

Bye-Bye Murph, WOD with Pride, Tri-Club

Hello People,

Welcome to the 151st episode of the Levo Update Show. Here are the highlights:

  • Zach Murphy is on his way to the great state of Texas. He has been a great member and we will miss him. Hopefully you got to enjoy the night out with him last night.
  • WOD with Pride looked to be a great success. Levo was well represented and, unless the pictures lie, it was a great time.
  • There has been a lot of interest in developing a club/group for the 370 Triathlon in late August. Let me know if you have any interest or questions and look for more information throughout June and July.

Sneak Peek at the Week

Regular

  • Monday – Rings, Cleans, and Chest to Bar
  • Tuesday – Handstand Pushups, Wallball Squat, and Burden Carry
  • Wednesday – Snatch, Squat, Snatch
  • Thursday – Row and Wallball Capacity
  • Friday – HS Walk, Devil Press, HSPU, and DBall Clean

Levo Up

  • Day 1
    • Strength – Back Squat/Front Squat into Reverse Fly/Banded Lat Pull
    • Endurance – Lots and Lots and Lots of Speed Work (100’s, 200’s, 400’s, and a 800)
    • Capacity – BMU, Deadlift, Clean, Front Squat
  • Day 2
    • Strength – Clean Pull into Strict Press and Dumbbell Push Press
    • Endurance – Bike, Push Press, Bar Over Burpee
    • Capacity – GHD Situp, STOH, TTB, Overhead Lunge

Good Luck and #keepmoving

June 2022 Micro-Cycle

The What and Why of This Cycle

Hey Friends,

I discussed this with my 12:00 class today, but want everyone to be aware of some things. What we are doing each cycle is obviously important, but the why behind it may be even more important.

The following video discusses both the what and why of this cycle so you can maximize the value of your time in the gym (… and it mentions a Triathlon a lot of us should do on August 28th). There will definitely be questions from this explanatory video… direct them to me or the coaching staff for this cycle and all that follow.

Enjoy and #keepmoving

Levo Update Show Episode 150

Memorial Day/Murph, New Cycle, WOD with Pride

Hello People,

Welcome to the 150th edition of the Levo Update Show. Here are the highlights:

  • Murph – Memorial Day is tomorrow and so is Murph. Sign up for heats, bring some food and beverage, honor all the fallen soldiers as you suffer through the workout and then rejoice in the freedom they have provided. I love Murph on Memorial Day at CrossFit Levo!!!
  • New Cycle – We continue to progress with some awesome lifting and gymnastic complexes. Watch the video for specifics… or wait to get another email on the new cycle… or both. The big thing here is that we want you to understand why we are asking you to toil with these things. There is a method to the madness and it is fun to watch several of you unleash the results
  • WOD with Pride – Coach Brandon is heading up WOD with Pride next weekend at CrossFit Gambit. Many of you are aware and participating, but here are some more of the particulars.
  • Social – I’ve been seeing a lot of you on social media crushing out workouts. Dan, Kait, Ali, and Leslie are but a few. Keep up the good work and thank you for repping CrossFit Levo!!!

Sneak Peek at the Week

Regular Programming

  • Monday – MURPH!!!
  • Tuesday – Brogramming and Bike
  • Wednesday – Snatch Component with a Modified CrossFit Games Semifinal MetCon
  • Thursday – Handstand Component with Burpees, Running, and Situps
  • Friday – Ring Muscle Up Component with a Back Lot Bout Test

Levo Up Programming

  • Day 1
    • Strength – Back Squat, Front Squat, Strict Press, Dumbbell Push Press
    • Endurance – Row, GHD Situp… Maybe Run
    • Capacity – Squat Clean, GHD Situp, DU
  • Day 2
    • Strength – Clean Pull, Bent Reverse DB Fly, Banded Triangle Lat Pull
    • Endurance – HS Walk, KBs March, SPRINT!!!
    • Capacity – Row, HSPU, DU (Masters Qualifier #5)

Enjoy and #keepmoving

Levo Update show – Episode 149

Nutrition, Thank You, & Murph

Hello Friends,

Welcome back to the 149th edition of the Levo Update Show. Here are the highlights:

  • Nutrition Program should be good to go by July. I know some of you have been inquiring about it and yes we are nearing completion. It is a pretty expansive and tech-enabled program, which has made it a big undertaking… cause you’re worth it!
  • Thank You to all of you who continue to prioritize your health in these tough financial times. Inflation, interest rates, and uncertainties have left both small business owner and individual citizen a little concerned about the future. Thank you for sticking with us and sticking with your health!
  • The beginning of the 9:30 class and the transition of the Saturday class to 9:00 will start on June 6th!
  • Murph is in 8 Days so get registered according to your vulnerability. New athletes and those vulnerable to heat should do the early heats. More seasoned athletes and those looking for extra challenge should go in the later heats.

Sneak Peek at the Week

  • Monday – “Helen”/ option for Deadlift-Bench Press 4×8
  • Tuesday – Wall Walks, Box Jumps, KTE, and TTB/ option for Back Squat-Bent Row 4×8
  • Wednesday – Bear Hug Squat, DB Box Step Over and Muscle Up… great test!
  • Thursday – Monster EMOM
  • Friday – Brogramming and DB Deadlift, Clean, and Push Press

Good Luck and #keepmoving

Levo Update Show – Episode 148

Reviews, Progress, and Dislocations

Hello Friends,

Welcome to the 148th edition of the Levo Update Show, here are the highlights:

  • Reviews – Thank you for all who took the time to do one. If not, no worries.
  • Coach Brandon – He graduated undergrad and will be moving on the a Masters Program
  • Dan and Kait – Kicking ass and showing off on social. Keep it up!
  • Shawn – Got a bar muscle-up and a dislocated finger… keep one of those up!

Sneak Peek at the Week

Regular Programming

  • Monday – Clean Complex into Hang Squat Clean and Ring Dip Couplet
  • Tuesday – Pullup Complex into Running, Swings, and Burpees
  • Wednesday – Press Complex into 2010 Regional Repeat (OHS and DU’s)
  • Thursday – Monster EMOM
  • Friday – Brogramming and Pistol – Sumo Deadlift High Pull Couplet

Levo Up Programming

  • Day 1
    • Capacity – DBall Squat Cleans, Chest to Bar, and Burpee
    • Endurance – Sled and Handstand Walk
    • Strength – 4×8 Deadlift and Bench Press
  • Day 2
    • Capacity – Power Snatch, HSPU, and GHD Situp
    • Endurance – Farmer Carry, FR Walking Lunge, and Pushups
    • Strength – 4×8 Back Squat and Bent Row

Good Luck and #keepmoving

Levo Update Show – Episode 147

Champions, Communions, & Cylces

Hello Friends,

Welcome back to the 147th edition of the Levo Update Show. Here are the highlights:

  • Yes, I am in a 10 year-olds bedroom in the midst of NBA legends. So similar to being in the midst of Women’s Hockey Champions at the gym. Congratulations ladies for using CrossFit to supplement your awesomeness on the ice.
  • We are in Kansas City for a First Communion, but always committed to the Levo Community.
  • Great job on the first week of the cycle. Everyone should know where they are at and where they can progress over the next 3-4 weeks leading into Murph. If you missed a day of the cycle, no worries. Pay attention to other members and talk with your coach to ensure that you know what to do and how to do it.

Sneak Peek at the Week

Regular Programming

  • Monday – Gymnastics Component into Renegade Row, HSPU couplet.
  • Tuesday – Clean-Front Squat Component into Lunge, Wall Walk couplet.
  • Wednesday – Cardio Chipper
  • Thursday – Monster EMOM
  • Friday – Push Press/Push Jerk Component into DB Push Press, Burpee couplet.

Levo Up Programming

Day 1

  • Capacity – Power Snatch, Pistol, Pushup
  • Endurance – Sprint, Burpee, Air Squat
  • Strength – Deadlift, Bench Press (6×4)

Day 2

  • Capacity – Single Arm OHS, RMU, GHD Sit-up, D-Ball SQUAT Clean
  • Endurance – Row, Pushup, Run, Pushup, Bike, Pushup
  • Strength – Back Squat, Bent Row (6×4)

Good Luck and #keepmoving

Levo Update Show – Episode 146

Age Group Qualifier, Ms. Dawn, and New Micro Cycle

Hello My Friends,

Welcome to the 146th edition of the Levo Update Show. Here are the highlights:

  • Age Group Qualifier (:30) – I ended up 506th out of roughly 1100 participants in the 40-45 division. Thank you for all the support. Special thanks to Antoinette and her programming for keeping me healthy and progressing as I get… well… old.
  • Shout-Out! (1:50) – Ms. Dawn shared a post on Facebook discussing her recent commitment to her health. Like so many others, she was struggling with putting others in front of herself. Yet, with a little planning and commitment she was able to conquer all the tasks… no fires involved! Well done!
  • New Micro Cycle (4:00) – Clean Pulls into Power Clean into Front Squats. Then, Push Press into Push Jerks. Then, Pullup, Chest to Bar, Bar Muscle-up (step down version similar to last cycle with hspu’s). Not all in one day, but on 3 separate days throughout the week.
  • Sneak Peeks (5:40) – There will now be 2 sneak peeks. One for regular programming and the other for the supplemental Levo Up Programming. Levo Up Programming will be optional on the off days of our current cycle… the days we don’t do the things in the last bullet point. Talk to your coach for details or guidance.

Sneak Peeks

Regular Programming (6:40)

  • Monday – Clean Complex into a Squat Clean/Muscle-up Couplet
  • Tuesday – Fight Gone Bad
  • Wednesday – Push Press/Jerk Complex into TTB/HSWalk
  • Thursday – 21 minute capacity Monster EMOM
  • Friday – Gymnastic Complex into Swing/Abs/Squat Triplet

Levo Up Programming (12:45)

Capacity

  • Day 1 – Heavy DL, Light Devil Press, Bar Facing Burpee Triplet
  • Day 2 – Heavy Wallball, Chest to Bar, Light OHS (Building Comfort in Discomfort)

Endurance

  • Day 1 – Bike/Row, Burpee, Back Rack Walk (Burden Carry)
  • Day 2 – Run and Man-maker

Strength

  • Day 1 – Back Squat and Bent Row (3×5, 2×3)
  • Day 2 – Deadlift and Bench Press (2×7, 3×4)

Good Luck and #keepmoving

Levo Update Show – Episode 145

Happy Easter, Baseline Week, Levo Up Programming

Hello Friends,

Welcome back to the 145th edition of the Levo Update Show. Here are the highlights:

  • 1st Micro Cycle is now complete. We focused on Rings, HSPU’s, and Pullup Progressions. Hopefully we all made strides there on two levels. First, we got better at understanding these movements and/or making them more comfortable. Second, we all know exactly where we were, where we are, and where we are going with each progression. If you struggled on any of those levels, grab a coach and have a chat.
  • Baseline Week is Back. This is a week to have some fun doing some “old-school” test workouts. Remember that you will only do 1 of the 3 workouts listed. If it’s your first time doing baseline week, just talk to the coach and they will put you in a good situation. If this is a retest, have fun with it. You may get better and you may learn what was missing over the last few months. Regardless, let it motivate you toward positive change over the next few months.
  • Levo Up Programming will continue on the big board behind the GHD’s. It will eventually make it’s transition to Wodify, so stay tuned and we will let you know when that function is live. In the meantime, understand that they are workouts that can be (and probably should be) scaled significantly to meet your training level and overall tissue status. They should be done at a comfortable/moderate intensity, and they shouldn’t prevent you from normal programming.

Sneak Peek at the Week

  • Monday – Tommy V, Kalsu, or Fran (Thruster-Gymnastic Test)
  • Tuesday – Amanda, Isabel, or Grace (Barbell Test)
  • Wednesday – Pull and Row or Baseline Make-up
  • Thursday – Awesome EMOM or Baseline Make-up
  • Friday – Cindy, Mary, or Chelsea (Gymnastic Test)

Good Luck and #keepmoving

Levo Up Capacity

HEAVY CLEAN, BMU, DBALL, STRICT RING DIP

Hey People,

The Levo Up Programming has received a good response so we are going to integrate it into Wodify and start talking about how to utilize the different “GAINZ” sections:

  1. Capacity Gainz
  2. Endurance Gainz
  3. Strength Gainz

Again, these are supplements to the existing programming to be done in Open Gym times. In other words, they are not replacements.

Here is a quick look at one of the Capacity Gainz workouts for this week. I completed it after the regular programming (Snatch Complex, OHS and Burpee Couplet).

CAPACITY GAINZ

10 Rounds – 1 Round Every 3 minutes… no faster!!! (~1:1 Work to Rest)

  • 2 Cleans 155/225 (50% Squat, 50% Power… should be a challenge, scale accordingly)
  • 3 Bar Muscle Ups (should be easy, scale accordingly)
  • 4 D-Ball Cleans 100/70 (should be easy, scale accordingly)
  • 5 Strict Pullups (should be a challenge, scale accordingly)

Duration – 30 minutes

Good Luck and #keepmoving