Levo Update Show – Episode 140

Open Ending, De-Load Week, Coach brandon, & Dan Merlo

Hello People,

Welcome back to the 140th edition of the Levo Update Show. Here are the highlights:

  • The Open has Ended – As quickly it came it is now gone. Hopefully you learned quite a lot about yourself and what your body can do in the future. In the video, we dive deeper into the difference between MOTIVATION and INSPIRATION. They are both present in the gym, but that latter is far more important.
  • De-Load Week – It always looks and feels a little strange, but embrace the low volume lifting, cardio heavy, and skill-filled basis of the week. Let you tissues recover so we can hit next week with intensity.
  • Coach Brandon – We wish coach Brandon the best as he moves on from coaching for the foreseeable future. Levo will always be grateful to Brandon for his commitment to the gym and the stability he provided us during the hardest times of the pandemic. We hope to see him at the gym and wish him the best as he moves forward with a new chapter.
  • Shout-Out – Dan Merlo from the noon classes gets this weeks shout-out. Dan has made slow and steady improvements for a long time now… that translates to a lot of improvements over time. From not being able to lift the bar above his head with stability to now getting close to a full depth overhead squat and occasional handstands at parties, Dan has embraced the process and experienced the gains. Well done Dan!

Sneak Peek at the Week

  • Monday – Cardio, Lunge, Dubs
  • Tuesday – Pullups, Running and Push Press
  • Wednesday – 2 Rounds of 30 of everything
  • Thursday – Brogramming with 14min AMRAP of HSPU, RenRow, & DB Deads
  • Friday – Nasty Girls! (air squat, muscle-up, and Hang Power Clean)

Good Luck and #keepmoving

Levo Coaching Crew

CrossFit Open 22.3 – Breakdown, Warmup, & Keys

Gymnastic Pull Progression, Dubs, and Ascending Weight Thrusters

Hello People!

Oh my! The 2022 CrossFit Open is coming to an end with a BANG! Everything that 22.2 wasn’t is jam packed into 22.3. Pullups, Chest to Bar, and Bar Muscle Ups, as well as progressively heavier Thrusters. It’s gonna be a grinder!

This video discusses the approach that will help you stay safe and maximize your repetitions.

Highlights

  • Pullup Progression – You either have them or you don’t. Know where you are at and how you need to approach the repetitions to maximize performance and minimize frustration
  • Double Unders – You either have them or you don’t. Find a relaxing rhythm, fight through and progress to new efficiency, or just get as many as you can. If you are doing singles, plow away and move on, baby!
  • Thrusters – Its a Front Squat into a Push Press. Make sure you are prepped and ready for both and then make sure you can effortlessly sequence them together. There are 2 main issues. First, a bad front rack position kills your efficiency and burns energy needlessly. Warmup to the best front rack possible (mid spine, shoulder, tricep, forearm). Second, don’t rush the push press. Be patient out of the bottom of the squat and explode that bar over head at about 2-3 inches from the top of the squat. In other words, wait to find the push press position and then get to work!

Do your best and remember that you have done the CrossFit Open. That alone puts you in an elite category regardless of scaled or prescribed. At the end of the day, know that I am proud of you. But also know that I expect you to learn and improve so you can kick ass until your last day!

Good Luck and #keepmoving

Dr.J

Levo Update Show – Episode 139

Final FNL, Submit Scores, Chris Koeneman

Hello My Friends,

Welcome to the 139th edition of the Levo Update Show. Here are the highlights:

  • Friday Night Lights – Don’t miss out on the last one this coming Friday. Thanks to all who participate, support, judge, and create the environment.
  • Submit Your Scores – If you are competing in the Worldwide CrossFit Open, please submit your scores so that I can validate them. You have until 5pm on Monday (probably 7pm, but just do it before then!).
  • Keep Going! – The Open will be over for the majority of the gym at the end of the week. If you are focusing on the Open, don’t miss out on the weeks training. It’s important. If you don’t care about the Open, know that we are almost finished and a new cycle is around the corner
  • Shout-Out for the Week – Chris Koeneman. Check out the video to hear about his story and progression.

Sneak Peek at the Week

  • Monday – Shoulder Press & Back Squat EMOM, into a 10 minute AMRAP
  • Tuesday – Brogramming & Cardio Triplet
  • Wednesday – A New Take on Cindy… Snatching Cindy
  • Thursday – Front Squat and Bike/Row EMOM (:45 on and :15 off)
  • Friday – CrossFit Open 22.3

Good Luck and #keepmoving

Levo Coaching Crew

CrossFit Open 22.2 – Breakdown, Warmup, & Keys

Balance, Breathing, & Pace

Hey People,

Welcome back to the breakdown, warmup, and keys to the CrossFit Open 22.2 workout. In this Deadlift/Burpee Bar Over Pyramid or Exhaustion, there are many things to be aware of to stay safe and maximize results. Check out the video for more:

Video Highlights:

  • Deadlift – Its all about balance. Keep the Hips between the Shoulders and Knees in the bottom position to ensure balance from anterior chain muscles and posterior chain muscles. This will protect your back and maximize efficiency. Next, balance your grip. If you are switch gripping, make sure to switch sides throughout. Last, make sure you can breathe and stabilize your spine. Holding your breath will spike your heart rate and take you into an anaerobic state… not good if you have 7 minutes left to work. Practice, practice, practice.
  • Bar Over Burpee – Know the standard. Be perpendicular to the bar in the bottom position, but know you can do pretty much anything you want after to get over the bar for the next rep. Try to get lateral to speed up the cycle rate and reduce front to back stress on the system (you get enough of that in the deadlift!). Finally, know your different variations and pace accordingly. If you pace well, you should never have to rest during the burpee.
  • Overall Approach – Get out to a fast start and then fall back into a steady pace so you can push it at the end. As the burpee reps get larger, start off slow to control your heart rate (2-3 reps), speed up in the middle if you can (3-5 reps), and finish with a slower pace to prepare for the deadlift (final 1-2 reps of a set). Doing so will allow you to consume repetitions as you control your heart rate as well as minimize rest between the burpee and the deadlift. The worst thing to do is press the burpees to the end of the set and then spend 30 seconds with your hands on your knees. Have a strategy to maintain a pace and minimize rest time.

Good Luck and #keepmoving

Dr.J

Levo Update Show – Episode 138

Friday Night Lights, Leslie, & Next Cycle

Hello Friends,

Welcome back to the 138th edition of the Levo Update Show. What a great work week finishing off with a dynamic and fun Friday Night Lights… let keep it up! Here are the highlights:

  • Friday Night Lights – What a fun atmosphere. Thanks to all who can to compete but also just to share in the community and offer support. I know I did better because of it, so thank you for all the intensity. If you missed it, come next week or the week after.
  • 2 Weeks Left – The Open has been a major focus and will be for the next two week. Pay attention to how hard you go on Monday through Wednesday. You need to get work in, but don’t kill yourself on Wednesday to the point you can’t move on Friday. Understand your stimulus and hit Friday with momentum.
  • Shout – Out – It goes to 6 am Leslie. She is way stronger than she realizes, but is smart about how she approaches her work. If you see someone with phenomenal range of motion and stellar pushup technique… it’s probably Leslie. Congrats girl and keep it up!
  • The Open will End – For those who aren’t doing the Open or a just new to CrossFit, don’t worry. The Open will be over in two weeks and we will be getting to a brand new cycle to prepare for Beach Season!

Sneak Peek at the Week

  • Monday – Squat and Press combo into a Lunge/Situp AMRAP
  • Tuesday – BMU’s, DU’s, and OHS, 4 sets of 3 minutes on and 1 minute off
  • Wednesday – Snatch/HSPU combo into TTB/Single Arm Devil Press
  • Thursday – Bike, Row, Rest for a long time… not the rest… a lot of all 3!
  • Friday – CrossFit Open 22.2!

Good Luck and #keepmoving

Levo Coaching Crew

CrossFit Open 22.1 – Strategy

Breakdown, Warmup, and Performance Keys

Hello My Friends,

Welcome to Open Season. With each workout of the 2022 CrossFit Open, I will be giving a breakdown of the workout, the necessary warmup, and the performance keys that will keep you safe and maximize your performance. Enjoy

Breakdown

This is a beautiful combination of movements that will work the entire system but in a way that allows you to keep going. These are sometimes the worst workouts because each movement provides a little rest from the others. Therefore, your heart rate is the thing that will eventually slow you down.

With the wall walks its all about overhead position. If you have it, have fun. If you don’t, make sure to pay attention to the warmup portion and work the strategies now and everyday you come into the gym until your overhead position is great.

The snatches are all about finding the posterior chain (hamstrings and glutes) and saving the anterior chain (quads) for later. You will also want to minimize how much you need your arms to press out the dumbbell. The more hip you use in this portion, the more arm you will have for the wall walks.

The box jump is all about staying as low as you can safely go. While the workout does protect the Achilles and plantar fascia, it gives no love to the patellar tendons or meniscus of the knees. Much like the wall walk, if you have the range of motion, use it. But, remember not to crash into your knees and create inflammation or damage. You should feel comfortable with a safe rhythm.

Warmup

Wall Walks will need to start with the thoracic spine. You will need to get your foam roller and work extending over it along with a butterfly arm motion to free up the shoulder blades (scapula). Once you have done this you can use the foam roller to mash your lats, posterior shoulder, and triceps. Following mashing with stretching. Loosening these muscles will free up more range of motion for a better overhead position. If your elbow won’t lock out then add in some bicep mash and stretch.

The DB Snatch will rely on great posterior chain length, tensioning, and force production. Mashing and stretching the glutes and hamstrings will allow for a better Romanian Deadlift position. In the end, the flatter you can keep your back in the bottom of the movement, the more you can use your hips.

The knees, ankles, and feet are the main concern for the box jump. Spend plenty of time mashing out these areas with the foam roller or mobility ball so that you can stretch these tissues for the most beneficial range of motion. The more range you have in these muscles, the lower and safer you will be in your transition over the box.

Performance Keys

Stay smooth with the wall walk. Find your rhythm and gage your excursion. Taking an extra 3 seconds of rest so that you don’t miss a rep will save you 30 seconds or more from a failure. Don’t floor it in this movement unless you are supremely confident.

Floor it in the DB Snatch as much as you safely can. This is the quick cycle portion of the workout. But also remember to control your breathing and relax your arms as you get nearly all of your power from the hips.

Practice, Practice, Practice on the Box Jump Over Step-down. Stay low, find a rhythm and stick will it as long as you can. You may want to work a few different styles so you have something to fall back on if things get tough. Also, try to big quick and springy out of the bottom. You can’t recoil, but that doesn’t mean you can’t find a good spring from your muscles.

Overall Approach

It’s much like a 2 mile run. You can’t sprint or you will fail miserably, but you need to have a good pace out of the gate. A good excursion to shoot for is a sustained 80%. If that means little to you, break it into thirds. The first 5 minutes should be relaxing but busy. The second 5 minutes will tell you if your pacing was good. The last 5 minutes will be an intense push to the finish or a hold on for dear life… Best of luck 😉

As always, the Open is about learning and fun. Enjoy the community. Control the Ego. Learn from the experience. And most importantly, let it teach you where you can focus on your progression as a human being and an athlete.

Good Luck and #keepmoving

Dr.J

Levo Update Show – Episode 137

First Week of the Open, 6 AM Jack, & Pullups

Hello My Friends,

Welcome back to the 137th edition of the Levo Update Show. Here are the highlights:

  • This is the first week of the Open. Registration for the free, internal, boys vs. girls competition on Wodify Arena will close on Thursday morning, so make sure to register prior to Wednesday night. Registration for the Worldwide CrossFit Open will close on Sunday, so you have some time to make up your mind. Friday Night Lights will start at 6 PM on Friday and we will run heats until we are done. Come to throw down, come to give support, or come to have a drink and laugh with friends.
  • This weeks Shout-Out goes to Jack Walker of the 6 AM (sometimes Noon). Jack has been hitting it pretty hard over the last few months and seen some pretty amazing results in his body and mind. Keep up the good work!
  • Pullups are something we want every member to see progression. This week we highlight the movement to help you understand the baseline components as we work to progress from jump negatives, to banded pullups, to strict pullups, to kipping pullups. Keep up the grind and talk to a coach if you have any confusion.

Sneak Peek at the Week

  • Monday – Midline to Gymnastic Cardio Crusher
  • Tuesday – Clean/Muscle-up combo into Lunges and Burpees
  • Wednesday – Shoulder Press/Back Squat into a Double Manmaker/Wall Walk AMRAP
  • Thursday – Brogramming into a 2K Row Max Effort… or Recovery Pace
  • Friday – CrossFit Open 22.1 (Announced on Thursday Night)

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 136

Open, Double Unders, and Karissa

Hello Levo Family,

Welcome back to the 136th edition of the Levo Update Show. Here are the highlights:

  • (0:00) Discussion on the Open options. INTERNAL Boys vs. Girls Competition will have a link in Wodify. World Wide CrossFit Open will also have a link to help with registration. Pick what is right for you and let’s have some fun! Let’s Go!
  • (3:30) Double Under Tutorial. It’s a movement that frustrates a lot of people across the globe. This video shares and shows some of the insights on how to progress the double under. Once you have them they are easy… until then, they are awful. Hopefully this helps move you towards easy proficiency.
  • (4:30) Karissa Shout-Out – Lots of great new member activity recently but Coach Ashley and Antoinette wanted to send out specific recognition to Karissa… Congrats!

Sneak Peek at the Week (5:30)

  • Monday – Snatch HSPU EMOM and DB Step/Burpee Couplet
  • Tuesday – Cardi-row buyin into DB Push Press/CTB Couplet
  • Wednesday – 5 High Intensity Intervals of SDLHP/FS/Pushup
  • Thursday – Ovehead Squat 5×5 into Strength & Skill Workout
  • Friday – Open Repeat 16.2 of TTB/DU/Squat Clean

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 135

Snow, Open, Nutrition, & “New” Kaitlyn

Hello My Friends,

Welcome back to the “new and improved” Levo Update Show. For the 135th edition we decided to take Dr. Jared’s face off the show a little more and add some clips from CrossFit HQ and from other members of the staff. Enjoy the upgrades!

Here are the highlights:

  • Snow Days – Hopefully you all survived and are able to get back to the gym. We did everything we could to keep you safe, but give you options. Hopefully no ground was lost, but we’ll plow forward regardless
  • Nutrition – When stressed, nutrition can fall off. We know because we’ve experienced it and we want to do more for the membership. Antoinette is doing some pilot programs with athletes to help us effectively expand our services. LSS, look for more information on a Nutrition Program in the near future. In the mean time, enjoy this clip for HQ.
  • CrossFit Open – It is roughly 17 days away so get registered if you are participating. If you are interested but it is new to you, talk to a coach. If you know its not right for you, don’t miss out on the experience. Cheer on you fellow members and see what 3 months, 3 years, or even a decade of CrossFit could do for your mental and physical health!
  • Shout-Out – This week we highlight “new” Kaitlyn from the 4:45 class. Antoinette talks about her drive and her willingness to fight for progression. Congrats Kaitlyn and keep up the good work.
  • Front Squat – Yes, we are squatting a lot right now. But that’s what you are going to see in the Open… along with DU’s, Dumbbells, TTB, and a bunch of high intensity cardio. Recent programming has been tilted toward these movements for a reason. Embrace it and know that a different will come in the very near future. Enjoy the breakdown on what makes a perfect front squat.

Sneak Peek at the Week

  • Monday – Front Squat into Dub’s, Wallballs, and TTB
  • Tuesday – Squat Cleans, Russian KBS, and Gymnastic Cardio
  • Wednesday – Squat EMOM and a Cardio Crusher
  • Thursday – Power Clean Muscle-up and a Upper Extremity Challenge
  • Friday – Open Retest 15.5

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 134

Boys v. Girls, Homeostasis, Injury, and Cecily

Hello People,

Welcome back to the 134th edition of the Levo Update Show. Here are this week’s highlights:

  • Open Registration – Still have a week or two to get registered or have a conversation with a coach as to what the Open is and whether or not it is for you. Regardless we will be ditching the internal Open Intramurals and replacing it with a BOYS VS. GIRLS format. What that looks like will be coming together in the next few weeks.
  • Homeostasis – The body loves to find a normal. But, sometimes that normal isn’t something that we like. If that is you, consider pushing yourself an extra 5-10% in each strength session or in each workout. As they say, “there is no growth in the comfort zone.” Well our homeostasis is our comfort zone. Push to the outer edges this week to see if you can start moving toward a new and better “normal.”
  • Transient Learning Opportunities – Most injuries aren’t really injuries. Instead, they are transient learning opportunities (TLO’s) that show us our vulnerabilities and give us the opportunity to overcome them. Much like homeostasis, we don’t want to hang out too long with our TLO’s. Instead, we need to come to grips with the cause and resolve the issue as we train. Rest and outright avoidance is never a good strategy with a TLO. In fact, if we rest and avoid the TLO it will simply slap us in the face again and again. If you need help with a transient learning opportunity, talk with the coach to start your progression ASAP.
  • Cecily’s Pullups! – A perfect example of a member fighting her TLO and restoring a lost capacity is our very own 6am Cecily. She has been working through shoulder inflammation, but hasn’t stopped her fitness progression. With some outside treatment and some guidance from Coach Antoinette (plus a lot of her very own hard work), Cecily once again enjoyed the elation of a KIPPING PULLUP (VIDEO AT 6:30)! Well done #keepmoving

Sneak Peek at the Week

  • Monday – Squats, Squat, Pullup, Cardio
  • Tuesday – Barbell Snatch, HSPU, HSPU, Dumbbell Snatch
  • Wednesday – Wait, What? Cardio Wednesday?
  • Thursday – FS/BS, Muscle-up/Thruster… Open Here We Come!
  • Friday – Open Repeat 14.3

Good Luck and #keepmoving

Levo Coaching Crew