For max load:

Hang power clean and jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 reps

Post loads to comments.


Katie dialing in the overhead squat during Elements 1; welcome to the family Katie.

There is a CrossFit movie coming out called "Every Second Counts".  The filming is concentrated on the 2008 CrossFit games and the athletes that were expected to finish in the top slots.  Periodically, they put up trailers or snipet on   Here is a fun preview,  Every Second Counts, can't wait until it comes out somewhere near us. 

Let's answer a couple of extremely common Paleo questions in this public forum.  The first question that gets asked the most by Verve athletes, especially women, is "what about calcium?  Don't I need calcium for healthy bones?"  The questions stem from the lack of dairy in the diet.  As we all know, dairy is in fact the only source of calcium… uh… wait…

Actually, decreased calcium intake is only one side of the story.  Despite having the highest intake of calcium the world, the US also has the highest rates of bone de-mineralization (osteoperosis).  Bone mineral content is not dependant on calcium intake alone, but also calcium excretion.  We need to balance the two in order to find a calcium net balance harmony (hummmm).  When eating acidic foods, such as hard cheeses and grains, the body releases mineral salt from the bones to neutralize the acid and eliminate it through your urine (pee pee).  By replacing these foods with a more base neutral substance like leafy greens and fruits, we can remain in a calcium balance without eating or drinking any dairy at all. 

Next up, salt.  What's so wrong with salt in moderation?  Well, to answer your question quickly and easily – see above.  Salt presents us with the same net calcium imbalance because of it's acid load.  Salt passes a net acid load to the kidneys in the absence of alkaline foods, such as fruits and veggies.  The body responds by tapping into the bone's calcium salt reserves, which will lead to osteoperosis and other degenerative diseases over time. 

Lots of this info was gathered and quoted from Dr. Loren Cordain's website:  Check it out for yourself - its great.  What does Robb have to say?  Check it out here: 


  1. Matt :

    Congrats to our peeps – I sincerely wish I could have been there to cheer you all on. I’m super proud of you.
    Great job!!!

  2. Luke :

    I also gotta give props to everyone who I had the opportunity to compete with. It’s hard not to walk away from an event where you give so much of yourself physically (blood, sweat, and tears; everyone who lost chunks of their hands this weekend knows this) without having some degree of emotional investment. Everyone truly gave everything they had, and it was inspiring to watch.

  3. Amy Schaeffer :

    I wish I could have been there to cheer everyone on. Great job guys!
    On another note, I feel HORRIBLE for missing CF yesterday. I am not joking when I say I cried about it. (I am a baby). A combination of no sleep Friday night and an appearance to a going away party Saturday night did me in and I ended up sleeping until noon. I am really sorry. (I was thinking of CF though because I challenged Jared and Stef to an “as many burpees in two minutes as you can” at the party…….I timed them)

  4. Alan :

    Hey Luke, Strong work playing Coach AND Competitor this weekend! Your form was perfect AS USUAL!
    Guys, he came from forth place to take third and leave with some prize money! He had to beat a STUD in the final workout to take the money!
    You were and are an inspiration to us all!

  5. Tiff :

    Alan, Anna, Joylyn, Mas, Luke, Emmalee—-you all are FIERCE competitors and an inspiration to watch and train with!!!!!

  6. Anna :

    All who could not go to emerfit games missed a fine show of strength, endurance and heart. All that competed gave it there all. It was extremely fun. Thanks to all of you for all the encouragement through all the WODS. I was so proud of our group!
    Cherie and Matt, what do I say except We are all family and we are here for you with ANYTHING you might need!!! We all greive with you and are thinking about you two. Here’s to you!

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