Program Blog

Levo Update Show – Episode 56

Commitment, Planning, Transitions, and Flooring

Hello Super Sapiens,

This weeks show will discuss the following:

  • You continued commitment and investment into your body and CrossFit Levo
  • The struggles and frustrations of waiting for information from the county
  • The strategic plans we are making right now to phase you back into the gym with confidence and certainty
  • The importance of barbell work and strength development prior to getting back
  • The importance of logging score and data into Wodify – For you and Antoinette
  • An investment to make the gym even better upon return – Flooring… less wood, more rubber!

Enjoy the Levo Update Show and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 55

Love You Mom, Petition for the 18th, and Programming Options

Yo Levites,

Hope all is well with you and yours. Happy Mother’s day to all you awesome ladies out there. You do so much to take care of the world and we would be in a world of hurt right now if it wasn’t for all your love, compassion, and nurturing. Thank you for being who you are and doing what you do.

I signed a petition to get the gym considered for re-opening on the 18th. We aren’t a community center or a globo-gym so it makes sense for us to be a part of the initial wave. Hopefully Dr. Page feels the same way. If you want to support us on this, click here to sign the petition and spread the word. If not, I get it… still love you.

Antoinette posted some information about running specific programming. We will be discussing some other options over the next few days to maintain value for as many people as we can in as many ways as we can.

Enjoy the video…

Good Luck and #keepmoving,

Levo Coaching Crew

Lemons to Lemonade

Tough News, General Thoughts, Laying a Course for the Future.

We won’t be able to open on the 18th, but we will drive on and do the best we can to provide value and invest in the gym. Enjoy the video and know that we will continue to do everything we can to keep the ball rolling to the point when we can get back in the gym.

Good luck and #keepmoving

Levo Coaching Crew

Levo Will Be Safe

Disinfecting, Distancing, Scheduling, and More to Keep You Safe

Rarely has it been said that I’m not very intense. This was on display on the latest Levo Update Show. While I don’t take anything back, I did watch it again through the eyes of someone who might not hold my safe beliefs. From that perspective, I thought it appropriate to clear up anything that may have been confusing.

Enjoy, and know that UV-C lights are on their way for an added layer of protection when we re-open. They kill 99.9% of viruses and bacteria.

Good Luck and #keepmoving

Dr. J and Levo Coaching Crew

Levo Update Show – Episode 54

Thanks, Construction, & COVID Considerations

Yo Levites!

This show will cover the awesome things that continue in the gym despite your absence. It discusses the steps we are taking to create an even better home for your return. And finally it discusses how impressive you are for taking control of your life via CrossFit Levo.

Enjoy the show and here are the links:

#keepmoving

Levo Coaching Crew

Levo Update Show – Episode 53

COVID CRAZINESS, OPENING DATE, & FEEDBACK

Hey Sapiens,

Remain calm, I am okay. I may be getting a little “cabin-fever.” Yet, you all know that this probably isn’t too far out of the norm for me.

Regardless, lots is going on at Levo even though no one is there. Here are the highlights of the show… enjoy!

  • I am a little crazy
  • Sweat Sesh was Awesome… Yoga may follow
  • May 4th Opening?….. Sorry
  • Programming Change to include more STRENGTH
  • Thank you for the Feedback
  • Rig Extension is Happening

Good Luck, Thanks for Being Awesome, Always Be Ready, and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 52

A Year of Update Shows, New Babies (Fur and Real), Save Coach B, and What the Future Holds

Sapiens,

Enjoy the Update Show, here are the highlights:

  • Adversity shows Character – We have a gym of resilient badasses!
  • Welcome to the Family – Mia Therese Bolin (Real Baby) and Charlie (Fur Baby)
  • Save Coach B and Red Delicious – Brian needs an actual Saturday Morning Sweat Sesh
  • We may be back to the gym sooner than May 15th – Transitioning may be Challenging
  • New Online Member Special – Stay tuned for more details

Thank you for being awesome, good luck, and #keepmoving

Levo Coaching Crew

LEVO UPDATE SHOW – EPISODE 51

HAPPY EASTER, SHOUT-OUT TO “COVID DAN”, & MY CONVO WITH GREG GLASSMAN

Sapiens,

I miss all of you – a lot! Hope you had a great Easter weekend. Here are the highlights of the Update Show:

  • Happy Easter
  • Shout-out to “Covid Dan,” our super survivor
  • My Conversation with Greg Glassman on a Zoom Conference
  • Let’s Break the Internet with Zoom Attendance!

Good Luck and #keepmoving

Dr.J

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