Mark Your Calendar!

When it comes to managing total fitness, we're talking diet, sleep, lifestyle, and other habits that can contribute to your overall health and well being.  When it comes to managing your performance then we're talking about diet, sleep, lifestyle PLUS mobility, consistency, rest days... etc.

Both concepts have many factors at play.... yet so many only worry about the single hour they spend in the gym on any given day. 

We want you to be proactive.  We want you to be accountable for where you are and where you want to go.  And so, to assist you in handling your business, we are bringing a body fat assessment (BodySpec) and body work (Kinetic Chain) here to UB.  Both have sign ups below...



Have you noticed our buddy Aeron from Fitness Wave has been missing since we moved into N-UB?  That's because his truck was not compatible with our 4th Street location.  And although we miss him, we also know you want to get your body scan on.... So we searched and found (thanks to a recommendation from Jon H.) a new solution...

Meet BodySpec!  BodySpec performs body fat and body composition testing using a truck equipped with a DXA scanner. In a fully-clothed 10-min scan, you'll learn more about your body than you've ever known, measuring body fat, muscle and bone.  The scan provides not only whole-body info but also a regional analysis.  Check out a sample report in their video. 

These scans are comprehensive and individualized snapshots of your body that give you the information you need to:

  • Pinpoint the exact impact of a new training or diet plan
  • Track progress over time, down to exact muscle and fat changes in different areas of the body
  • Optimize your training to suit your body’s specific needs
  • Compare your bone density to others like you
  • Identify long-term health risks

How to Sign Up

1. Schedule a scan appointment on Friday,August 7th.  (Sign ups will be available to UB members exclusively until July 20th)

  • Simply click on your preferred appointment (green slots are available). 
  • Select your scan package. 
  • Fill out the payment and account info and then complete your intake form. (If on a shared computer, log yourself out before the next person signs up.)

2.  If you need to reschedule, simply log back into anytime 24 hours before your appointment.  Cancel your appointment and make another at your convenience.
3. On scan day, the BodySpec truck arrives at the gym. You show up for your appointment wearing clothes with no metal (workout clothes work great!)
4. Each client lies down on our scanner for 10 minutes. Afterwards, you’ll receive a 10-min consultation with BodySpec's fitness experts so you understand your scan results.  The whole appointment takes about 20 minutes.
5. Digital PDF copies of these results are uploaded into your account on the BodySpec website for you to access anytime!


$45 per 1 scan
$85 per 2 scans

You can split the 2 scan package with friends or family.  Just have one person book both scans under his/her name, and then e-mail with the full name, e-mail address, and appointment time for the second person.  We’ll get things transferred over!

Scan Limitations

The scanner performs a very weak x-ray with radiation exposure equal to that from eating four bananas. They cannot scan pregnant women or individuals over 350 lbs due to scanner restrictions.

They ask clients to refrain from wearing metal to ensure accuracy of bone density readings. However, if you have metal that you cannot remove, you can still scan without a problem.

Here is a sample scan report so you can see for yourself! 


Kinetic Chain


It's that time again! Monte and Jay of Kinetic Chain will be descending on UB on August 16th.

Monte and his man Jay are expert ART body workers experienced in handling the specific issues of CrossFitters and Weightlifters.

Body aches?  They've got you. Need a tune-up? They've got you.  Competitive athlete?  They've got you.

Top notch body worker leads to better performance. I consider my regular sessions with my boys as important as my car's oil change.  Don't think about it. Just do it.  

First comment, first serve!

SUNDAY, August 16th










11:00:  Jenny W

The Weekly Dose of Awesome

Maybe it's SOMA, maybe it's the Bay Area, maybe it's the type of people drawn to CrossFit, but I get to hear about so many cool jobs you all have.  And the ones that impress me the most are those of you who strike out on your own in pursuit of your dream.  This week's Awesome is doing exactly that - following his dream with some buddies in starting their own record label/production/promotion company Plural Music.  They want to inspire, motivate, and positively affect people. And this man is used to doing exactly that.

Jamie's been at UB since early 2014, showing off all the traits that will undoubtedly help his business succeed - dedication, determination, fearlessness.  It's basically that "whatever it takes" attitude that's seen him test into the Level 2 class, compete in the Open and his first competition at the Rookie Rumble last March. He's been in UB's work exchange program.  Shoot, he even helped Nikki and I move a few weeks ago while I was injured.

Jamie's headed off to Spain for a vacation, and is moving back to Santa Rosa to keep his business moving forward.  But don't worry, we haven't seen the last of him.  He told me "I can't stop coming to UB.  I'm too hooked!"  Awesome indeed!

Jamie, rockin' his Mythically Strong shirt at his first competition.

Jamie, rockin' his Mythically Strong shirt at his first competition.

Food for Thought: Stop and Smell the Chalk Dust

Those of you who are reading this are probably now or have been in your life pretty passionate about Olympic lifting. I want you to stop and think about this chapter in your life; for some it will be quick and for others it might very well be a lifetime.

We have all at one time hated and or loved it for myriad reasons. Those days when you feel like absolute crap and getting out of bed is a freaking chore, driving to the gym and you hit every bit of traffic in the city and warming up feels like you are dumping concrete out of your joints just to try and wedge yourself under a bar that weighs too much and every rep feels like your spine is going to snap in half. However, you make it through that day and you know down deep you are the better person for it.

This sport is rough, there is no doubt about it. That bar hates you and all of its blue and red friends want to jump on you and beat you down to the platform and keep you down. Sometimes they will, and sometimes you get the win.

What I am getting at here is enjoy it. Enjoy it all: the good and the bad, and you will have plenty of both, I promise you that. The other day I was setting up a bar on some blocks getting ready for a PR snatch from below the knees (yeah I track all that), and as I was adjusting the bar to find that special spot on the blocks with some Tool pumping in the background with my super serious face on, it just rolled off. Yes, just rolled right off the block and I just started laughing. Brad, my training partner, lost it too. It was funny because I have never in my life done that before and here I was trying to get psyched up for a big lift and I can’t even keep the bar on the blocks.

I am sure there are many people reading this who get way too wrapped up in the day to day attack of the weights, nutrition, watching videos, reading forums & blogs, foam rolling, contrast baths, and just being wound a bit tightly around the axle with the whole thing. Trust me, I get that too: I am the guy who cuts out all beer 12 weeks out from a meet, and let me tell you, I like beer.

I love this sport. I love that sound of bumpers sliding onto the collar of a bar. I love the sound of the announcer calling my name and telling me I have 2 minutes on the clock. I love the way my legs get that nervous feeling before my first attempt, you know that wiggly feeling like you either have nothing in them or you have much more than you thought. However, we tend to just remember the PRs and the meets, not the things that got us there. Those days when you are sitting in the garage with a friend for 6 hours and you just wont stop lifting because you just want to lift. Or the time you couldn’t hit a weight after 12 attempts, so you went and took a nap out back and came back in and nailed it.

Do me a favor, and I am going to start doing it as well: In your log, write down something cool that happened that day while you were training. It can be anything related to that day, and it doesn’t have to be about you. It will just give you something to remember about that day years later when you dig through those old logs.

6.30.15 Decent lifting today. Watched Danny W. hit another "accidental PR."  Dave H. and Chris C. did another early morning dance breakdown, and I think it helped them relax their mental game.  Good day.

Just something small like that so in 5 years from now when you are writing about your time O-lifting you can go back and remember those great days.

Scaling Is Not An Apology

From Words with Lisbeth.

Scaling is an adjustment of the workout to your individual needs. Scaling is not an apology or an excuse. And it’s not some bullshit way to talk down to yourself or anybody else.

The ubiquitous use of the term scaled is kind of unfortunate in our fitness world because it’s an ill-fitting term, but it’s too late now to go back and change the word.

If I could, I’d call it something more apt like “tailored” because everybody understands that clothing off the rack doesn’t always fit right, so you go to the tailor and get it fitted to your body. What good scaling does is tailor the workout to you.

But in our fitness world, as we increasingly geek over data, we seek to find more ways to make everything uniform so that we can measure who is the fittest or the fastest or the strongest or the best.  So we make one super-human standard and everyone else has to adjust off that standard. I get it. Makes sense. I used to be into that, but most of the time now I really don’t care for dick-measuring contests, but that’s just me.

See, I’m just me and I do my thing. Do I want to beat the person next to me in the workout? Oh hell yeah, sometimes I do. And sometimes I don’t give a flying frisbee. Sometimes I just want to still be breathing at the end of the workout. A little stronger, a little smarter, a little sexier, right?

But my point here is that you should never feel bad because you scaled the workout. Never.

Nor should you ever make anybody else feel small for scaling. It’s just a workout. There will be another one tomorrow. If you’re smart, you’ll scale that one to your abilities too.

And when the coach asks what you did, tell the truth and hold your head high.

Don’t lower your eyes or shrug your shoulders or mumble something about “not doing it RX.” Scaling is not an apology, so don’t talk like it is. You’ve offended no one and you have nothing to apologize for.

Stop saying “sorry” in this life when you have nothing to be sorry for.

You were here. You did the work as hard as you wanted or needed to on this day. And life went on. Go out and kick ass.

Weekly Dose of Awesome

Sometimes an athlete books their Onramp without setting foot in the gym. We don't know who they are, we just have the day and time they're going to show up, and their name. When today's awesome booked in with me, all I knew was that Peter Jackson was arriving to learn how to do CrossFit from me, a New Zealander who also happens to be a huge LOTR nerd. Naturally, I was excited. If I had known that it wasn't internationally renown director Peter Jackson, I might have been a little disappointed, but I would have been so wrong to have been! Because our Peter Jackson, THE Peter Jackson, is so much cooler than any hobbit-loving beardo could ever be.

OMG Balrog do u even lift bro?

Could director Peter Jackson go from newbie to RX badass in a matter of months? I doubt even allying yourself with Sauron The Deceiver could help with that. But our Peter Jackson, THE Peter Jackson, totally did that.  Would director Peter Jackson schedule United Barbell as the first stop to his ultra-romantic treasure hunt proposal to his CrossFitter girlfriend, Debra? Not even if he switched genres from fantasy to RomCom would that ever happen. But our Peter Jackson, THE Peter Jackson, did. Does director Peter Jackson continually work on his weaknesses until they become strengths? Ok, he probably does, but our Peter Jackson, THE Peter Jackson, does all this and also deadlifts more than an angry Balrog.

Debra & Peter survey the trail of destruction they left during the 2015 CrossFit Open

Reach for the stars, buddy, maybe one day you can be as cool as THE Peter Jackson!

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

Breaking Bands Got You Down?

I am here to talk to you all about a serious problem that has come to our attention.  Breaking bands has slowly become an issue here at UB.  No, I'm not talking about Zane's tragic breakup with One Direction.  I am talking about the destruction of our UB bands. 

But why, you ask.  Why is this starting to become a frequent problem?  Why hasn't been an issue up until now?  Well, I'll tell you.  Band misuse.  That's right people.  The struggle is real.  However, I come to you all today with my thought on the cause of this new situation... as well as a solution.

Here is the deal.  If you are using a band on any equipment, specially on the rack, make sure that you do not have the band directly on it.  If you place the band directly on the J Cups, they will tear and the band's lifespan will be dramatically decreased.

Bad news bears.  Breaking Band City.

Bad news bears.  Breaking Band City.

Instead, if you place something around the J-Cup, (like wrist wraps), you protect the bands from unnecessary harm.

Another band saved from the harms of harsh J-Cups

Another band saved from the harms of harsh J-Cups

So act now.  Save a band today. 

Food for Thought: One for the Ladies

From the Tabata Times.

We all have our favorites. Whether it is our favorite ice cream flavor, favorite restaurant or our favorite band, we gravitate to what makes us happy.

Currently, my favorite item happens to be my hot pink Lululemon short shorts. My latest addition to my workout wardrobe is Elle Woods girly meets Camille Leblanc-Bazinet CrossFit badass.

Aside from the bright, cheerful color, I love what my itty bitty CrossFit shorts represents, which is pure appreciation and love for my body.

I haven’t always loved my body.

As a teenager, I remember going into swimming pools with an over sized t-shirt, because I didn’t think I would look good in a bathing suit. I wasn’t the only one.

During my college years, I whittled down to a size double zero — to appease my boyfriend — because that is what he and society thought was beautiful. I didn’t really give much thought to what I thought was beautiful.

When I became a mother, I struggled with my new widened hips, larger breasts, stretch marks, mommy pouch and softer silhouette.

Decades wasted on silent self loathing.

Despite how others, from friends to lovers, viewed me as beautiful, I just didn’t see it.

It’s messed up, isn’t it? Years of brainwashing, body shaming and a bill of lies we have been sold will do that to you.

Even to this day, I still have my momentary struggles with my body image.

However, my experiences at CrossFit have allowed me to adopt a healthier view. No longer do I agonize over a number on a scale; rather, I focus on how my body feels.

Whenever I go to CrossFt, no one is pointing out others’ “flaws.” Instead they are literally cheering and clapping for you to reach your goals.

For the longest time, I wanted to be at my goal weight of 118 (I had been that size four years ago), which is nearly 20 pounds away from my current weight. Why 118? Why do we choose these arbitrary numbers? Seriously?

“I will be happy when I reach my goal weight.”

Do you know what I think now? I am not going to WAIT to be happy until I reach a certain WEIGHT.

Oprah calls that her A-ha moment! I just had mine.

Quick back story: The whole reason why I got into CrossFit is that I actually met a cute CrossFitter at a bar. I hit on him, we started dating, and he gave me my first sip of the CrossFit Kool-Aid.

“Watch this video,” said the cute CrossFit boy from Indiana.

It was in this video that I saw Jackie Perez for the first time in an all women’s CrossFit video called Beauty in Strength.

Over the past few years, I have always admired Jackie Perez, a world-renowned CrossFitter, who is known for her beauty and strength. She was one of the women who inspired me to join CrossFit.

I loved everything they said, but one line in the video really hit home. Jackie shared, “I was just trying to be skinny…It wasn’t getting me anywhere.”

That is exactly how felt. Finally, I stopped worrying about being skinny and just focused on what I do have control over: eating clean, lifting, sleeping properly and drinking enough water.

My weight goals now don’t involve me on a scale, but they do involve calculating how much weight I am putting on a bar.

Watching all these beautiful and strong women inspired me to love my body too and find my own strength again. Maybe one day I would rock my own short shorts like Jackie Perez.

It wasn’t till just prior to this year’s CrossFit Open that I decided I wasn’t going to wait on being a certain weight before rocking those shorts.

So I marched myself into Lululemon and bought my first pair of “Jackie” shorts and wear them on days when I need a little extra inspiration and motivation.

With my second CrossFit Open approaching, I decided I was going to channel my inner Jackie in my new favorite work out shorts.

I felt sexy. I felt strong. I no longer cared what other people thought of me.

If anyone had an issue with my body, they could kiss my a** while I was busy PRing my overhead squat in my second CrossFit Open.

Do I have a Jackie body? Of course not. I am not delusional. However, I sure as hell am proud of what my body has not only accomplished over the last two years, but over the course of my lifetime. Why would I hide that from the world?

Who cares if I have cellulite or a little belly? I am healthy and strong; that is all that should matter.

I love my little pink shorts because it reminds me that I no longer need to give a damn what the rest of the world thinks of my body. All that matters is that I respect it, care for it and love it unconditionally.

I’m not skinny.

I’m not fat.

I’m a CrossFit athlete. Now THAT is beautiful.

Congrats Coach Trent!! - And Pat E!

Did you have a great weekend?  We here at UB had a great weekend!  Coach Trent got the best Father's Day present... we are extremely excited to congratulate coach Trent and his Mrs., Stacy, on the arrival of their newest family member, baby Grey Montgomery Simmons!  Baby Grey was introduced to the world last night around 930 last night and both momma and baby are doing well!

To help the Simmons out with their many upcoming adjustments, there will be a food train starting up later in the week.  Check back to participate!

UPDATE: We just got word that Pat E's baby girl Claire arrived on Saturday - all 9lb 3oz of her! Congratulations Pat & Meaghan! 

It's Fran Off Time!

Excited about that Fran Off?  This event is going to be an awesome show down between CrossFit Sweat Shop and UB.  There are limited spots available (16 athletes per gym), so here's how it's going to work:

The Fran Off Prelims - July 11th @ UB

Everyone and anyone who wants to participate in the Fran Off needs to come in July 11th for the prelims.  Big Mike J (the man hosting the event) will be at UB.  We will have a mini throw-down to decide who will be representing on the big day.  There will also be a quick Q&A and strategy meeting (Sweat Shop has done this throw down before, so Big Mike is coming to help even out the playing field)  This day is completely free for all who want to be in the running to represent UB on game day!  Planning on being there? Post to the Comments!

The Fran Off Finals - August 1st @ CrossFit Sweat Shop

The big day will be tons of fun.  Big Mike will pull names out of a hat, so your UB partner will be decided at random on the day of competition.  (In the years past co-ed teams often win.... and even with big bad beast athlete pairs represented in their last year's competition.... the team that won last year only had strict pull ups!!)  The day will be filled with fast paced fun and of course, sweet T-Shirts.  The day is $75 to enter, shirts for all, and $2,000 for the lucky pair (... of UBites of course... because we will win)!

We are excited to be participating in this throw down.  We hope it's the first of many!