Program Blog

Levo Update Show – Episode 211

Hello Levo Family,

Welcome to the 211^th edition of the Levo Update Show. Here are the highlights:

• Yoga – It was “cleansing!”  Always a good time to meet people outside of the gym to experience different ways of testing our mental, physical, and mobility capabilities.
• Going Heavy – We will continue to load up the barbell this week with Push Jerks and Overhead Squat.  Remember, don’t chase numbers.  Put yourself in a challenging but manageable and safe situation.  Express you fitness, don’t stress yourself into something you aren’t… yet!
• Potruck – We will be having a PotRuck with the Saturday morning Ruckers on October 21^st.  Look for more details as the date approaches.
• Shout Out ­– Jasbir is our featured athlete this week for completely dominating her transition into the gym.  She crushed onramp, threw herself into classes, and just finished a partner workout with Coach Jo.  She has no fear and is willing to put herself in the “growth” zone – never an easy place to be.  Congrats Jasbir and lets all follow her lead!

Good Luck and #keepmoving

Levo Update Show – Episode 210

Hello Levo Family,

Welcome to the 210^th edition of the Levo Update Show. Here are the highlights:

• Yoga – Mark your calendars for a Hot Yoga session with the Levo Crew.  We will have the whole thing to ourselves.  It is September 16^th at 2pm and Sumits Hot Yoga.  Super fun!  Look for the sign-up sheet on the bar in the Merch Area or Register through Wodify.
• Shirts – They should be in this week so look to pick them up in the Merch Area as well.  Thanks for repping Levo Gear!!!
• Potruck – We will be having a PotRuck with the Saturday morning Ruckers on October 21^st.  Look for more details as the date approaches.
• Shout Out ­– Karissa is our featured athlete this week for getting 2 consecutive pullups.  She has been working hard on this skill and it have paid off.  Let’s take her lead with whatever we are working towards because accomplishment is like Oxygen.  You need some to keep going!

Good Luck and #keepmoving

LUS – Episode 209

Hello Levo Family,

Welcome to the 209^th edition of the Levo Update Show. Here are the highlights:

• Labor Day – Two classes available on Labor Day – 8 am and 10 am!
• Yoga – Mark your calendars for a Hot Yoga session with the Levo Crew.  We will have the whole thing to ourselves.  It is September 16^th at 2pm and Sumits Hot Yoga.  Super fun!  Look for the sign-up sheet on the bar in the Merch Area.    
• Shout Out ­– Amanda got her first double unders in a workout.  Huge congrats to her for crossing that milestone.  There are so many “gateway” movements in CrossFit that get athletes and coaches excited about future progression.  If you are still working on Dubs… keep at it.  If you are far away from some of these, no worries!  Fall in love with the process and we will support you as you capture these skills!  Congrats Amanda and keep up the good work.

Good Luck and #keepmoving

LUS – Episode 208

Hello Levo Family, Welcome to the 208^th edition of the Levo Update Show. Here are the highlights:

• Progression – We are hitting a wide variety of positions and challenges.  Continue working hard to improve broad strength as well as overhead position.  Also, find enjoyment in understanding where you fit in the gymnastics progressions.  Once you find your sweet spot, it’s just a matter of time before you progress to higher levels of ability.
• Focus – Take time to understand the best situation for you in the workouts.  Coaches need to help you identify the correct movements and weights for the desired “stimulus” of the workout.  However, you need to be an active part of that by knowing where you are in the movement progressions and weights.  It takes time to know what all this means to you specifically, but the more you know about where you should be the faster you will make improvements and the safer you will be! 
• Shout Out ­– Fernando is our featured athlete this week.  He has cruised through OnRamp with coach Myles and is ready to hit classes.  Myles believes that there is very little in the way of him achieving his goals and experiencing a “relative fountain of youth.”  Welcome Fernando, you are a great addition to the Levo Community!

Good Luck and #keepmoving

LUS – Episode 207

Hello Levo Family, Welcome to the 207^th edition of the Levo Update Show. Here are the highlights:

• Running Seminar – it went Great!  If you missed it, don’t worry because we will be doing more seminars and we will also be educating our coaches to use the same strategies in class.  We will be doing these specialty seminars quarterly (roughly), so look for the next once around November-December.
• Programming Variance – Programming continues to focus on overhead position in the jerk, snatch, and overhead squat.  But, we are seeing a broad range of strength each week… so enjoy the exposure. 
• ASM – If you are looking to achieve your goals or simply to be understood a little better by our staff, talk Abby or Brett or Myles or any of the coaches to setup a strategy session so we can help you achieve results while at Levo!
• Shout Out ­– Brett is our featured member this week.  He did an amazing job at the running seminar and has truly embodied the spirit of the Levo Community. Thank you Brett for being such an awesome addition to our gym!

 Good Luck and #keepmoving

lus – Episode 206

Hello Levo Family, Welcome to the 206^th edition of the Levo Update Show.  Here are the highlights:

• Running Seminar – This coming Saturday, August 19^th, at 9:00 am we will be having the running seminar.  Important details:
  • It will not count as a class for 2x or 3x a week members.
  • Look for a sign-up link so we can have a general idea of the head count. 
  • Bring your friend.  Free to all.  Learn to run, how to prep, and deal with the most common aches and pains from running!
  • Win a Jump Rope
  • Just show up!
• Shirt Order – Look for the link in your Wodify app, in the yellow writing in the workouts each day, and for other emails to get your order in.  The store will close on the 19^th so don’t forget to order your new Levo gear!
• Shout Out ­– Jasbir is our featured member this week.  She has absolutely dominated OnRamp and integrated very quickly into class.  She even came to the Saturday morning partner workout.  She has no fear and is willing to learn and struggle with the rest of us.  That is something that might take years for some.  Congrats Jasbir and keep up the great work!

Good Luck and #keepmoving

LUS – Episode 205

Hello Levo Family, Welcome to the 204^th edition of the Levo Update Show. Here are the highlights:

• CrossFit Games – The best of the best in the world competed this weekend in the culmination of the CrossFit Games.  If you’ve seen it, you get it.  If not, check it out with an open mind.  Sometimes seeing these people can be intimidating to the 99.99% of us who can’t do what they do.  Just remember that it should be motivating to push towards your next “PERSONAL” accomplishment.
• New Cycle – They are hitting the overhead position very hard.  Some of us will love the opportunity and others will despise it.  Remember overhead position is directly correlated to shoulder and neck health.  If you have it, you will age well.  If you don’t, you will age different than well… aka … lots of pain, degeneration, and limitation.  Let’s all get better at overhead shapes!!!
• August Running Seminar ­– It is August 19^th at 9 am in place of the normal partner workout.  Don’t worry there will be a pre and post running workout to test and retest what you learn in the seminar.  It will be awesome!
• Shirts – Look for the link in your Wodify app, in the yellow writing in the workouts each day, and for other emails to get your order in.  The store will close on the 19^th so don’t forget to order your new Levo gear!

Good Luck and #keepmoving

LUS – Episode 204

Hello Levo Family, Welcome to the 204^th edition of the Levo Update Show. Here are the highlights:

• Kaitlyn and Competition – Kaitlyn competed this weekend against elite level competition.  And though she runs circles around most of us, it doesn’t change the fact that we all experience the same grind inside and out.  Whether competition for you is traveling to workout with the elite or just fighting your subconscious to show up to a single workout, embrace that fight… and win!
• End of the Cycle – So many PR’s!  Great job embracing the grind with this cycle and hitting big PR’s in front squat, bench press, and deadlift as well as improving your ability with pullups, box jumps, and handstand pushups.  Enjoy de-load/ninja week!
• August Running Seminar ­– We are tentatively putting it down for Saturday the 19^th.  We will confirm this over the next few days and have all the details for you by the end of the week.
• ASM – Strategy Sessions – Talk with any coach or specifically with Abby to get a strategy session scheduled.  This significantly increases your chances of reaching your goals!!!

Good Luck and #keepmoving

LUS – Episode 203

Hello Levo Family, Welcome to the 203^rd edition of the Levo Update Show. Here are the highlights:

• CrossFit-sh Games – An amazing success!  So much fun was had by all.  It was done in UNDER 3 HOURS!  That’s right everyone did 4 workouts, and we were closing the gym and heading home just after noon!  We will do at least 1 a year so start training for the next one.
• Running Seminar – We will do a Running Seminar in August curtesy of Health & Performance Center to help everyone understand running mechanics and specific drills that make running suck less.  Look for more information in the gym and LUS’ leading up to mid-August.
• Ms. Hannah ­– Everyone who participated in the in-house competition deserves a shout out, but I couldn’t pass up Ms. Hannah.  She was the only teen, but you’d have never known.  It’s been awesome watching her gain strength and confidence in her movements and within the community.  Keep it up Hannah!

Good Luck and #keepmoving

LUS – Episode 202

Hello Levo Family, Welcome to the 202nd edition of the Levo Update Show. Here are the highlights:

• Coaches Meeting – We are consistently trying to improve and just finished another meeting to help push us towards being the best gym in St. Louis.  Let us know if you have any suggestions.
• Running Seminar – We will do a Running Seminar in August curtesy of Health & Performance Center to help everyone understand running mechanics and specific drills that make running suck less.  Look for more information in the gym and LUS’ leading up to mid-August.
• CrossFit–ish Games – Our in-house comp is next week.  Fun for all ages and levels.  Doors will open at 7 am.  Heats will start by 8 and we are going to try to have things done by noon.  Sign up on the big whiteboard next to the gathering area (benches/GHD’s).
• Champs Again! ­– Dan Merlo brought home another championship in soccer.  Congrats to Dan for staying strong so that he could get though it this year even though he is battling through some injuries.  You the man!

Good Luck and #keepmoving