Program Blog

Levo Update Show – Episode 50

Community Shout-out, Zoom Survey, and Dominating Tough Times

Shout-out to Zach and Nicky for getting hitched. Our hearts go out to them for the lost celebration, but COVID ain’t got nothing on those two. It’s official baby!!! Mr. and Mrs. Heath!

Member of the Month is… Everybody. Check out the write-up. As always, Allison and Coach B work together to capture the essence of awesomeness and they did not fail.

Zoom Survey captured a lot of great data – thank you! Classes are rolling at 7am, noon, and 5pm on every day of the week. Thanks to those who are going live. If you haven’t made a class yet, they are fun and we’d love to see your faces.

Enjoy the show and always remember… #keepmoving, #LevoFittotheFinish

Levo Staff

Friday

CrossFit Levo – WOD

Warm-up

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up (No Measure)

3X

10 Bulgarian spit squat

10 Lateral lunges

10 Hollow rocks

10 Arch rocks

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees
*Athlete’s choice on when to alternate hands on the single arm cleans.

*Continue adding 2 reps to each movements

*Comptrain

Metcon (AMRAP – Reps)

(No Equipment Version):

AMRAP 15:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Thursday

CrossFit Levo – WOD

Warm-up

Hamstring Mobility (No Measure)

Hamstring Mash

Hamstring Stretch

Burpee

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

-Then-

Rest 1 minute

-Then-

AMRAP 6:

6 Burpees

12 Reverse crunch w/twist(6/6)

18 Walking V-ups(9/9)

Metcon

Metcon (Time)

100 Mountain climbers

1 Minute plank hold

80 Mountain climbers

1 Minute plank hold, R-side

60 Mountain climbers

1 Minute plank hold, L-side

40 Mountain climbers

1 Minute plank hold

20 mountain climbers

Wednesday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up (No Measure)

3X

10 Push-up slides

10 Shin box twist

10 Lateral lunges

Metcon

Metcon (Time)

0n the 0:00…

3 Rounds:

20 Jumping lunges

20 Single arm Db hang snatch 50/35

On the 7:00…

3 Rounds:

20 Jumping lunges

20 Single arm DB power clean

On the 14:00…..

3 Rounds:

20 Jumping lunges

20 Single arm DB thruster 50/35

Tuesday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up (No Measure)

3X

10 Plank walk ups

10 Plank pike ups

10 Squat-lunge-lunge

Metcon

Metcon (Time)

50-40-30-20-10

Push-ups

Glute bridges

sit-ups
*Linchpin

Monday

CrossFit Levo – WOD

Warm-up

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up (No Measure)

4X :15 each

Reverse crunch with twist

Walking v-ups

Supermans

Rotating planks

Metcon

Metcon (Time)

21-15-9

Double DB power clean 50/35

Box jump overs 24/20/ Tuck jumps

Double DB front squats 50/35

Toes to bar/ V-ups
*Comptrain

Zoomie Zoomie & COVID Calendar

How we doing? What can Improve?

Hello My Friends,

Again, emails are a plenty so I will keep this short:

  • Enjoy this Covid Quarantine Calendar – 30 days of 30 rep challenges to maintain your sanity and improve your gymnastic upper body strength. (DOWNLOAD CALENDAR)
  • Equipment Still Available – Message Antoinette to schedule pickup
  • THANK YOU – You are maintaining your memberships and we are THANKFUL FOR YOUR COMMITMENT to LEVO!
  • We have been working harder than ever to help deliver value, but we will continue to improve
  • Zoom Trends show that attendance drops after 1-2 weeks.  Let’s buck the trend… SEE SURVEY
  • Day 2 was better than Day 1 on Zoom and Week 2 will be better than Week 1.  But, we want your input… SEE SURVEY
  • Click HERE, to take a quick survey.  Your input is needed and extremely valuable.  The survey is a few easy questions and then a section for you to add specifics.  We hope to hear from a lot of you. 

Thank you again for being awesome and we will do everything we can to keep delivering value.

Until we meet again – Good Luck, #keepmoving, #LevoFittotheFinish

Levo Staff

Levo COVID Quarantine Calendar

30 Challenges for 30 Days of Isolations. Time to dominate – 3, 2, 1, GO!…

Jared and Stacy took the time to devise this calendar with the hope that you will stay Fit and Sane. “Stay in Place” – “Quarantine.” “Potato” – “Potatoe.” You get the idea.

It will eventually get a little rough, so we put this together to help with upper extremity gymnastic strength. You will notice that there are repeat test days or 30 pushups for time and max pushups in 2 minutes. These are separated by a lot of things that will keep you fit and sane, but they will also improve on the fundamental skill of the pushup.

Enjoy and dominate!

Click HERE for a pdf copy.

Enjoy and #keepmoving, #LevoFittotheFinish

Dr. J and Stacy