Levo Update Show – Episode 173

New Twist, New Cycle, Nutrition, & Ilana

Hello Levo Family,

Welcome to the 173st edition of the Levo Update Show.  Here are the highlights:

  • New Twist – Video segment only at the beginning of each cycle, baseline week, or anything else important. 
  • New Cycle – Regular Programming will see Back Squat, Strict Press, and Gymnastic/Grunt/Cardio Emom.  See video for details on why and on what to focus
  • Nutrition and Consistency – This is the time of year when everything gets hard.  It’s a perfect time to start the nutrition program if you’ve been interested.  It’s also an important time to keep prioritizing your health and fitness.  Time will be at a premium, but some time at the gym is always better than no time at the gym.
  • Ilana – She set baseline week on fire!!!  Pullups and double unders and PR’s, Ilana not only brings her smile and infectious positive attitude but she also brought the gains.  Keep up the great work!

Sneak Peek at the Week

Regular

  • Monday – Back Squat into Snatches and Cal Row or Bike
  • Tuesday – Gymn/Grunt/Cardio Emom into DU’s, Rope Climbs, and GHD’s
  • Wednesday – Strict Press into Cal Row, Cal Bike EMOM
  • Thursday – Thanksgiving *** 8 AM Class only ***
  • Friday – *** No Morning Class, but Everything Else *** Wallball, DU, BMU

Levo Up

Day 1 – Tuesday/Thursday
  • Strength – Front Squat into Front Squat-Ring Row EMOM
  • Endurance – Cal Row and All the Pressing
  • Capacity – Power Snatch, DU, Wallball
Day 2 – Friday
  • Strength – Bench Press into DB Seated OHP-Hollow Hold Flies EMOM
  • Endurance – Burpees and all the Squats
  • Capacity – Cal Bike and Push Press AMRAP into ME Clean

Good Luck and #keepmoving

Levo Update Show – Episode 172

Great Finish, Baseline Week, and Bambi

Hello Levo Family,

Welcome to the 172st edition of the Levo Update Show.  Here are the highlights:

  • Great Finish – Another great finish to the cycle.  Everyone did great, especially with the bamboo squats.  Pause Deadlift and Bench Press were also excellent to see all your progression.  Keep it up!
  • Baseline Week – For some this is an exciting week.  For others, it is a dread.  Regardless, remember that baseline week just measures a moment in time.  If it goes well, you gotta keep it going.  If it goes poorly, you know what you need to work on.  Just have fun with it!
  • Bambi – It was Bambi weekend, so make sure to ask Antoinette if she had any luck!

Sneak Peek at the Week

Regular

  • Monday – Isabelle, Grace, or Amanda
  • Tuesday – Cindy, Mary, or Chelsea
  • Wednesday – Double Under, Wall Walk, OHWL
  • Thursday – Fran, Kalsu, or Tommy V
  • Friday – Cardio Gymnastic Mashup

Good Luck and #keepmoving

Levo Update Show – Episode 171

Thank You, Swim Club, and Ms. Hannah

Hello Levo Family,

Welcome to the 171st edition of the Levo Update Show.  Here are the highlights:

  • Thank You – To everyone who brought a friend or at least talked to one.  And thank you to all who attended on Friday and created a fun and inviting atmosphere for Bring a Friend Friday.
  • Swim Club – Next Sunday at 11:30 at Parkway North we will have time to learn swimming from Kian and have a ton of fun.  Remember that all levels will feel VERY welcome.  Can’t wait to see you there. 
  • Shout Out – This week’s shout out goes to Ms. Hannah.  As a former gymnast she does make a lot of things look easy.  But Hannah gets the shout out for her continued improvements on things other than gymnastics.  Recently she showed a lot of technique, strength, and power on squat cleans and that is only one example!  Keep up the good work Hannah!

Sneak Peek at the Week

Regular

  • Monday – Pause Deadlift into Sit-ups and Running
  • Tuesday – Rowing, Chest to Bar, and Handstand Pushup
  • Wednesday – Bench Press into Pullups and Pushups
  • Thursday – Bamboo Squat into  Cal Bike, Max TTB
  • Friday – Deadlift-Wall Walk Progression

Levo Up

Day 1 – Tuesday
  • Strength – Bent Row, E2MOM of :30 Pistol/:30 Pushup
  • Endurance – Wallball, TTB, Cal Bike/Row
  • Capacity – DBall Clean, CTB, HSPU
Day 2 – Friday
  • Strength – Back Squat, E2MOM of :30 Rope Climb/:30 GHD Situp
  • Endurance – Thrusters, GHD’s, and Running
  • Capacity – Deadlifts, Bar Facing Burpees, and Double Unders

Good Luck and #keepmoving

Levo Update Show – Episode 169

Great Start, Bring a Friend Friday, and Ms. Patricia

Hello Levo Family,

Welcome to the 169th edition of the Levo Update Show. Here are the highlights:

  • Great Start – Get ready to Squat but bamboo-style in an overhead or front squat fashion.  Powerlifter will be in paradise with a Pause Deadlift and Bench Press exposure.  This is going to be fun!
  • Bring a Friend Friday – Line up a fitness date with your BFF for Levo’s BFF.  It will by Friday November 4th.  It will be a fun partner workout that is very scalable so everyone should feel comfortable to scale up or down.  If you have a friend, contact Antoinette to get the waiver signed before then. 
  • Shout Out – This week’s shout out goes to Ms. Patricia.  I always see her on Saturdays, and she always has a smile on her face.   Antoinette recently caught her doing some GHD sit-ups.  Congrats to her for trying new things and increasing her capacities.  Keep it up!

Sneak Peek at the Week

Regular

  • Monday – Bench Press into Run, Thruster, Burpee Box Jump Over
  • Tuesday – Row or Bike, Double Unders, and DBall to Shoulders
  • Wednesday – Bamboo Squat into Farmer Carry, GHD Situp, HS or Plank Hold EMOM
  • Thursday – Bike/Row, Wall ball Sandwich
  • Friday – Pause Deadlift into Burpee Box Jump, Cal Row Sandwich

Levo Up

Day 1 – Tuesday

  • Strength – Back Squat, E2MOM of :30 Rope Climb/:30 GHD Situp
  • Endurance – 3 Rds of all the DB Overhead + HS Walk
  • Capacity – Moderate Snatch, Wallball, TTB

Day 2 – Thursday

  • Strength – Bent Row, E2MOM of :30 Pistol/:30 Pushup
  • Endurance – Cal Bike, Burpee/Wallball combo, Cal Bike
  • Capacity – Moderate Power Clean, BF Burpee, CTB

Good Luck and #keepmoving

Levo update Show – Episode 168

B4B, Bring a Friend Friday, New Cycle, and Ms. Meredith

Hello Levo Family,

Welcome to the 168th edition of the Levo Update Show.  Here are the highlights:

  • Barbell for Boobs – $7500 Raised.  Congrats to miss Ashley and thank you to all who put in the work, attended, and donated.
  • New Cycle – Get ready to Squat but bamboo-style in an overhead or front squat fashion.  Powerlifter will be in paradise with a Pause Deadlift and Bench Press exposure.  This is going to be fun!
  • Bring a Friend Friday – Line up a fitness date with your BFF for Levo’s BFF.  It will by Friday November 4th.  We will have more details in the coming weeks but start thinking about friends you have that could benefit from our community and our programs.
  • Shout Out – This week’s shout out goes to Meredith.  She hasn’t been working with us for very long, but she is doing all the right things.  Like so many new members, she was a little overwhelmed with everything but quickly developed confidence in the movements and challenges.  She now loves wall walks, but still hates running which means she fits in with a large portion of our membership!  Congrats Meredith, keep up the good work.

Sneak Peek at the Week

Regular

  • Monday – Cal Row and Burpee Box Over Couplet Repeats
  • Tuesday – Bamboo Squat into Light Snatches and Lunges
  • Wednesday – Pause Deadlift into Burpees, Air Squat Lunges, Running EMOM
  • Thursday – Double Unders and Wallballs
  • Friday – Bench Press into Cal Row/Bike and Pushup Couplet

Levo Up

Day 1 – Monday

  • Strength – Back Squat, E2MOM of :30 Pistol/:30 Pushup
  • Endurance – Run-Body Weight Repeats
  • Capacity – Heavy Cleans, Strict HSPU, and Ring Muscle-up Repeats

Day 2 – Thursday

  • Strength – Bent Row, E2MOM of :30 Rope Climb/:30 GHD Situp
  • Endurance – Cardio Pieces separating Wallball and GHD Situp
  • Capacity – Heavy Power Snatch, TTB, and BMU Repeats

Good Luck and #keepmoving

Levo Update Show – Episode 167

B4B, End of the Cycle, Coach Brett, and Ms. Katie

Hello Levo Family,

Welcome to the 167th edition of the Levo Update Show.  Here are the highlights:

  • Barbell for Boobs – It’s coming up next week.  Saturday at 9:30 am.  Be there for food, fun, auction, and community.  It’ll be awesome
  • End of the Cycle – So many PR’s!!!  Awesome to see and congrats.  Remember to ask questions throughout the cycle that help you understand what we are doing and why it is important for you to do it.  We will always be chanting the same song, but sometimes you need specifics… don’t hesitate to ask.
  • Coach Brett – continues to kick ass as an athlete but also as a coach.  He just did a strict ring muscle up.  You can see it on CrossFit Levo’s Instagram page.  Check it out and congrats to Brett.
  • Shout Out – This week’s shout out goes to Katie Jacob.  She has been working hard for a long time and recently achieved her first bar muscle up.  Way to go Katie!  Keep up the great work!

Sneak Peek at the Week

Regular

  • Monday – Burpee Pullup, Rowing, and Devil Press Repeats
  • Tuesday – Odd Object Carry (you can carry me even… I’m odd!)
  • Wednesday – Nancy!… Running and OHS
  • Thursday – 21min BeastMom of Bike, Carry, GHD
  • Friday – All the wall walks, HSPU, Pullups, and TTB… yay!

Parkway Swim Club – Athlete Update

All Good Things, But Keep it Up!

Athletes,

This is just a quick update to let you know what we are seeing and where we want your future focus.  Enjoy the video.  Here are the highlights:

  • Attendance, Commitment, Focus, and Attitude are great
  • Confidence, Body Awareness, Muscle Tone, and Pool Transitioning are starting to happen
  • Stay Positive, Work Hard, Be Patient, and Communicate

Good Luck and #keepmoving

Levo Update Show – Episode 165

Last Week, Members Group, A Bunch of Information, & Ms. Sarah

Hello Levo Family,

Welcome to the 165th edition of the Levo Update Show.  Here are the highlights:

  • Last Week of the Cycle – Get excited to do great things… or be done with tough things… or get to Ninja week.  Just get excited!
  • Swimming – Another great session.  I was the only dude, so let’s change that.  Super fun again for all skill levels so don’t be afraid or intimidated to attend.
  • B4B – It’s coming faster than we might realize.  Just a few weeks until Oct. 15th.  Get registered, donate, volunteer, or whatever you can to make it ever more awesome.
  • Members of Levo Facebook Group – Join it if you haven’t already.  Rejoin Facebook so you can join.  All the fun information and all the laughs. 
  • Bring a Friend Friday – This will be NOVEMBER 4th.  We be giving more details over the next month, but start planting seeds to your friends, family, and co-workers.  We know they need what we provide, and we know they’ll love it!
  • Shout Out – This week’s shout out goes to SARAH MILLER.  Sarah hasn’t been with us long, but people have noticed some major changes.  While knee pain and ankle pain have been long time issues, she hasn’t let them slow her down when she’s on the ground.  The same is true for her being in the air.  After about 5-10 minutes of coaching, she decided to go all the way up and down the rope with ease.  Congrats Sarah and keep up the great work!

Sneak Peek at the Week

Regular

  • Monday – Deadlift, Hang Power Clean, Bar over Burpee
  • Tuesday – Temp Front Squat into Wall Walk, Front Squats, and Pullups
  • Wednesday – Bamboo Press into Bike, Double Under, TTB
  • Thursday – Hang Squat Clean/Pullup EMOM into KB Swing and Box Jump
  • Friday – Wall Balls and Lunges

Levo Up

Day 1 – Tuesday

  • Strength – Deadlift, E2MOM of :25s HSPU/:25s Hamstring Curl and Rest
  • Endurance – Bike/Row Repeats on a Fran Schedule
  • Capacity – Heavy Dball Clean and Carry, HS Pushup and Walk

Day 2 – Thursday

  • Strength – Bench Press, E2MOM of 3 Power Clean/10 Lateral Raise and Rest
  • Endurance – Row & GHD
  • Capacity – All the Barbell & Gymnastic you can handle

Good Luck and #keepmoving

Levo Update Show – Episode 164

Swimming, B4B, Members Group, & Becky

Hello Levo Family,

Welcome to the 164th edition of the Levo Update Show.  Here are the highlights:

  • Parkway North Swimming – Next Sunday at 11:30am.  All levels are welcome.  It was a great time last time with everyone learning something to get a lot better.
  • Barbell 4 Boobs – It will all go down on Oct 15th, so mark your calendar.
  • Facebook – The “Members of Levo” group has been hilarious lately.  If you haven’t checked it out in a awhile, take a peak.  Lot’s of fun content.  Also thanks to all who have contributed to take our community to the social sphere.
  • Shout Out – This week goes to Ms. Becky for her 5 double unders in a row.  It’s a big deal, so congratulations!  Double Unders can be a huge problem for a lot of members.  We will be working to help more people achieve this same goal.  Until then, maybe talk to Becky about her journey.

Sneak Peek at the Week

Regular

  • Monday – Hang Squat Clean and Pullup EMOM into Dumbbell work
  • Tuesday – Bamboo Press into Burpee Box Over and Pullups
  • Wednesday – Cardio repeats with Running, Pullups and STOH
  • Thursday – AMRAP repeats with Walk Walk, Situp, and Double Under
  • Friday – Tempo Front Squat into Row/KBS couplet

Levo Up

Day 1 – Wednesday

  • Strength – Deadlift, E2MOM of :25s HSPU/:25s Hamstring Curl and Rest
  • Endurance – Burpees and all the Barbell Stuff
  • Capacity – Snatch, RMU, Push Press, and HS Walk

Day 2 – Thursday

  • Strength – Bench Press, E2MOM of 3 Power Clean/10 Lateral Raise and Rest
  • Endurance – Wallball and All the KB Stuff
  • Capacity – GHD, Rope Climb, Pistol, Heavy DBall

Good Luck and #keepmoving

Levo Update Show – Episode 163

Molly, Goals, and Swimming

Hello Levo Family,

Welcome to the 162nd edition of the Levo Update Show.  Here are the highlights:

  • Shout Out – This week’s shout out goes to Molly from the evening/assorted classes.  Molly has been a long-time member and has always brought the fun.  You can get a dose of her humor on the Instagram page and the Members of Levo Facebook group.  Thanks for being a great member!
  • New Cycle & Goals– We have a week under our belt, and we are pushing towards gains.  You’ve probably noticed us talking to you about goals.  We want to know have short term goals for the cycle, medium range goals for the next baseline test, and long-term goals for the BHAG’s.  We also need to know what they are… which is why we are asking.  If you have goals and we haven’t grabbed you yet, initiate a conversation with a coach so we can get things on paper!
  • Swimming – I was trying to get this out before swimming today at Parkway North, but I couldn’t quite make it happen.  No worries because there will be more swimming in 2 weeks.  It was an awesome turnout of about 12 and Kian took care of each and every one of us.  Some were crushing it and some were getting crushed and some were in the middle.  In other words, if you are nervous… don’t be.  There will be another person there in the same “speedo!”  A huge thank you to Coach Kian and the Parkway Swim Club!

Sneak Peek at the Week

Regular

  • Monday – Bamboo Press into Bike, Double Under and DBall to Shoulder
  • Tuesday – Muscle ups, Box Jumps and Situps
  • Wednesday – Temp Front Squat into Karen
  • Thursday – Box Jump, TTB, Burpee Pullup Pyramid
  • Friday – Hang Squat Clean/Pullup EMOM into Goblet Lunge * ½ KBS

Levo Up

Day 1 – Tuesday

  • Strength – Bench Press, E2MOM of 3 Power Clean/10 Lateral Raise and Rest
  • Endurance – Row, Overhead Walking Lunge, Heavy Wallball
  • Capacity – Power Clean, Heavy Wallball, and Double Under

Day 2 – Thursday

  • Strength – Deadlift, E2MOM of :25s HSPU/:25s Hamstring Curl and Rest
  • Endurance – Bike, Run, Burpee
  • Capacity – HS Walk, TTB, HS Walk, GHD, Heavy Snatch

Good Luck and #keepmoving