UB's 4th Annual Holiday Party

Don't Forget

Special Thanksgiving Turkey WOD on Thursday, November 27th at 9:30am.

Coach Wong will run an Open Gym on Friday, November 28th from 9am - 11am.  Be extra nice to Coach Wong ... Friday is his BIRTHDAY!!

Holiday Party

The holidays are quickly approaching and what better way to spend a Friday night than with your UB family.  Friday, December 5th UB will be hosting our 4th annual holiday party!


When: Friday, December 5th starting at 8pm

Where: UB, baby!

Who: You plus your significant other

What: Please bring your favorite snack and a drink


Hope to see you there!

Food For Thought: Paleo Pumpkin, Coconut, & Maple Custard Cups

Who misses pumpkin pie after going Paleo?

Look no further — here’s a mini crust-less version from Nom Nom Paleo where the silky spiced custard and crunchy coconut topping will surely satisfy your autumn sweet cravings. You can bake these custards in the oven or pop them in a SousVide Supreme (195°F for 60-90 minutes).

Pro Tip: Make these custard cups up to 4 days ahead and store them tightly wrapped in your fridge. You can pop them out when company comes over! 

Here’s what to gather to make ten 4-ounce ramekins:

  • 1-1/4 cup coconut milk (I used Aroy-D)
  • 4 large eggs
  • 1/2 cup grade B maple syrup
  • 3/4 cup canned pumpkin puree (I use Libby’s)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon kosher salt
  • 1/2 cup toasted coconut flakes (bake raw flakes in a single layer at 300 F for 3-5 minutes until golden brown)

Here’s how to make them:

  • Gather your ingredients
  • Preheat the oven to 325°F, and boil a full kettle of water.
  • Get two 9” x 13” glass baking dishes and lay a small towel on the bottom of each one (the towel will keep the ramekins from slipping around).
  • Heat the coconut milk in a small saucepan over low heat until it’s steaming but not boiling.
  • Crack the eggs into a large bowl, add the maple syrup and whisk well.
  • Slowly add the warmed coconut milk to the egg and syrup mixture (a little bit at a time) and mix vigorously.  (Don’t be impatient and add the hot coconut milk all at once or you’ll end up with scrambled eggs!).
  • Toss in the pumpkin, spices, vanilla, and salt and stir until well-blended.
  • Divide the ramekins into the two towel-lined baking dishes (ten ramekins won’t fit in one dish) and ladle in the mixture.
  • Pour boiling water into the baking dishes until it reaches halfway up the ramekins and carefully transfer them to the oven.
  • Bake custard cups for about 30 minutes. The custards are ready when a knife inserted into them comes out clean and they’re still slightly jiggly in the middle.
  • Cool the custards on a wire rack until they’re room temperature (about 1 hour) and top each one with a sprinkle of toasted coconut.

These custards taste great cold, too. Refrigerate the ramekins for up to four days and top with toasted coconut right before you devour them.

Congrats Coach Trent!

Congrats coach Trent!  He tied the knot on Saturday!

Coach Trent is the kind of man that seeks out what he wants in life.  When he decided he wanted to move out west to make a new home, he and Stacy dropped in on our "Christine Challenge" and asked to participate in the day.  After spending a week out week out west with our little gym, they returned back home, and we thought that was the last we would see of "that nice couple."  Instead, I received a thoughtful email from a determined man who wanted to "be a part of your gym to make it the best in San Francisco."  He promised to "bring enthusiasm, knowledge and determination to the gym along with empathy towards new clients."  When we told him "yes" and he showed up one month later, there is no way we could have known what we were welcoming through our doors.

Over the last 3 1/2 years, I have gotten to know T-Pain as an athlete and as a human.  He might describe himself to you as an introvert, but the man has a larger than life presence with a personality that can fill a room.  The feedback I often hear about him is "I don't know why, but when he asks me to do something, I can't help but want to do it & make him happy."  I believe this is because T-Diddy is a genuine man.  When he asks you to go harder or do 5 more reps, it comes from a place of genuine belief and want for the other person.  As an athlete, I see him go after his goals with the same level of conviction.  When it comes to achieving his goals he only knows how to do it at 100%... which is why he has been able to coach himself to be Regional level CrossFit athlete 2 years in a row.  T-Money is a tour de force.

Knowing he attacks life with that level of passion, I have no doubt T-Bone will be anything other than a stellar poppa and husband.  With an awesome and kind lady like Stacy by his side, the Simmons are bound to be the kind of family you hope to have as neighbors and you are lucky to have as friends.  Congrats newlyweds!!


We'll miss you Annamarie!

Annamarie came to CrossFit slightly cautious but open minded. She onramped with me and quickly made herself comfortable in the UB community.  She is the kind of girl who is always early to class to work on some goats and stay late to get some extra work in.  She is always excited to get after a workout... And when I say always, I mean always... it's uncanny, really.  And even though we knew her time here in the bay was limited, we are still so sad to see her go. Today will be Annamarie's last day playing with us at United Barbell. So if you see her today (a little birdie told me she would be in the noon class), make sure to give her a high five and a hug. Best of luck back home lady!   You always have a place to WOD when you visit us in our hippie city.

The Weekly Dose of Awesome

No fancy story lines nor elaborate intros are needed for this week's Awesome. Let's just get to the point. There are some dedicated SWODers in our community and Eric Wilhelm is as faithful as it gets for the Thursday mornings. He always arrives early to warm up and be ready at the sound of the bell. Always seeking the back corner spot, he may be mistaken for a recluse but those that partner with him know his quiet intensity is infectious. Eric puts in WORK, plain and simple. He's a grinder. No rep is short changed and every movement is executed with 110% focus and effort. 

Eric's numbers have been steadily climbing since he joined SWOD. He has seen new PR's, most recently achieving 22 consecutive strict pull-ups(?). What's even better about this fella? His intensity is only matched and surpassed by his kindness and support of his fellow members. He even garnished the nickname Mr. Pistol for having the best looking ones in class one morning. 

So, Mr. Pistol, a salute to you for being awesome.

Decoding Pain: Discomfort V. Dysfunction


Scenario: You are mid WOD. It's rough. You are 7 overhead squats in on your last round. You have 3 left before you go on your run. Cue a numbness in your right thumb and a twinging pain in your wrist and forearm. Do you stop? Or do you suck it up and do your last 3 squats?

Rarely do people elect to not finish a workout. And why would they? CrossFit is designed to push our limits - so working through a little discomfort is just part of the deal - right? ...Well? Yes and no. It is important to know the difference between discomfort and dysfunction.

Discomfort is the result of challenging your physical capacity. It's a natural part of high intensity workouts. Working through your discomfort causes physical adaptation and mental fortitude. Finishing despite it means next time you will be faster and stronger. Discomfort, and learning to deal with it, is good.

Dysfunction on the other hand is trouble. It is the pain signifying technical faults, mobility limitations, and improper muscle firing. The pains of dysfunction are little red flags, which if ignored, lead down the path to injury.

The trouble is, both discomfort and dysfunction can cause pain. Actively listening to your body's signals is the only way to diagnose and handle pain appropriately. When you feel something start to hurt. Take a quick mental second to check in. Is this good pain or bad pain? Is something wrong or do you just need to suck it up? For example, in the scenario above, you should have the awareness to stop yourself before you injure yourself. You might be strong, fast, and fiercely fit, but you're not immune to injury.

There's only one you. Train smart!

There's only one you. Train smart!

Food for Thought: Pear and Bacon Bites

The holiday season is full of potlucks and social events.  Looking to make something super easy, but still look like a culinary mastermind?  Try these pear bacon bites on for size from The Clothes Makes the Girl.

Pear and Bacon Bites

Serves 2-4 | Prep 5 minutes | Cook 5 minutes

4 slices sugar-free, nitrate-free bacon
2 just-ripe pears
ground cinnamon


1. Preheat oven to 375F. Cover a large, rimmed baking sheet with aluminum foil.

2. Cut bacon strips into 1-inch pieces and place on the baking sheet. Bake for 15 minutes, or until just crisp. Using a slotted spoon, transfer the bacon to a plate lined with paper towels to drain excess fat.

3. Cut each pear into 1/2-inch slices, then into 1-inch pieces. Lay them out on a cutting board and sprinkle VERY lightly with paprika, cinnamon, and salt. So pretty!

4. Top each piece of pear with a square of bacon and spear with a toothpick. Pop into your mouth. Enjoy.

NOTE: I eat bacon only on special occasions, but the pear+salt+cinnamon+paprika is 100% approved for anytime eating, and it is amazingly good. Try it! For real.

Holiday Schedule

Happy Holidays! Our schedule is up to date with any class changes, but here is a run-down of when your favorite gym is open during the silly season.   .... If you would like to refer back to this schedule, click on the holiday schedule link above....

Coach Trent Gets Married

We are closed on Saturday, November 22nd to celebrate Trent and Stacy's wedding.


Special Thanksgiving Turkey WOD on Thursday, November 27th at 9:30am.

Coach Wong will run an Open Gym on Friday, November 28th from 9am - 11am.

Holiday Party

Friday, December 5th UB will be hosting our holiday party.  Mark your calendar... more details to come

Christmas & New Year

December 24th: 6:30am, 7:30am & 12pm classes + Open Gym from 8:30am - 12pm.

Special Christmas WOD on Thursday, December 25th at 9:30am.

December 26th, 27th, and 28th: Single class @ 9:30am

December 29th, 30th, and 31st: 6:30am, 7:30am & 12pm classes + Open Gym from 8:30am - 12pm.

January 1st, 2015: Single class @ 9:30am

From January 2nd we will be running all classes as normal.