For time:

30 Clean and jerks, 135# (95#)

Use 95#, 65#, or a broomstick as needed and post time and load to comments.


Phyllis and Sara enjoying a fine Saturday morning by doing the CFV Baseline. 

Congratulations to the new members of the Verve muscle-up club:

Alan, Emmalee, Robbie, Luke – multiple reps


  1. Mas :

    How was everybody’s first day?? I hear ya! We have found a couple of things to get your “sweet” fix. Try coconut milk in coffee as a sweetner. For a late night snack, coconut milk, blueberries, pecans and coconut flakes. Also Mrs. Dash makes a line of seasoning blends that are all salt free!(Mr. Dash is furious!) Sorry about the Chimichuri sauce(green sauce) we could not find a horseradish that didn’t have vinegar in it:( We had a fun time last night;)

  2. Erin :

    Grace as RX’d
    Erin 6:25

  3. Anna :

    I have been looking at some recipes from the paleo cookbook. Does anyone know if meat is just counted as protein or as fat as well? I know we should choose less fatty meats. Some of my calculations are not adding up.

  4. Joylyn :

    As rx’d with some makeup reps for good form, 7:12. Extra work with light weight afterwards + pullups. 4th day is rough.

  5. Matt :

    Anna, stick the way we’ve always done it and block it out as seperate macronutrients. The only combo items are off limits anywho, so as far as zoning goes – no combos.
    “Heavy Grace”
    I’m totally against exuses when posting times, but I think I have a decent one. My bar bent on rep 18 and wouldn’t spin in the sleeves from that point on. Made the WOD slightly more difficult (and laughable). Will do better next time for sure.
    As for a food update. I’m still honest paleo. Doing well, feeling well, and performing well… those are the indicators right?

  6. Cherie :

    7:07 with (85#)
    food update; I’m super excited because Anthony and Sarah are making us a gourmet Paleo Dinner.

  7. Sarah :

    It was a damn good dinner too.

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