Sunday WOD

Saturday, August 30 2014 Posted by Jenny Werba


Make sure to sign up for tomorrow's Labor Day work out with coach Jon at 10 AM. All other classes tomorrow Will be canceled.


resistance runs

5 passes

7 Rounds:

- 1 Minute Max Effort Row
- 1 Minute 10 Rotational Slam Balls

Saturday WOD

Friday, August 29 2014 Posted by Jenny Werba


Congrats to Renee! Welcome to planet earth little Lucy!




4 rounds:

8 Barbell Stationary lunges
12 Sumo Deadlift High Pulls

Strength Workout Of The Day



Snatch Grip Deadlift


3 Sets

10 Bulgarian Split Squats
10 Death March Steps
20 Russian Twists

Get a Grip

Thursday, August 28 2014 Posted by Jenny Werba


At the end of this week, I expect some of you have some unhappy forearms. While we feel your pain, we also want you to hear the wake up call to get a grip.

grip work

How is your grip? No, I'm not talking about your handshake (but if that's weak too... get on it). I am talking about your actual grip strength - the most commonly overlooked aspect of athletic training.

Having a hearty grip and developed hand strength is indispensable to every sport - even down to synchronized swimming. As a lifter or CrossFitter, your grip is essential to the intensity of your strength training.

There are four different kinds of grip strengths. Just like with anything else, you should strive to have a balance.

Pinch Strength

Your pinch strength is your ability to pinch weight between your thumb and fingers. Try gripping two weight plates together in one hand - work up to two #25's.

Crush Strength

This is the must popular grip to train. This is the strength you feel when you shake someone's hand and squeeze. The "gripper" is the most popular training device to develop crush strength.

Supporting Strength

Supporting strength is the grip strength used to hold things like a barbell, tennis racket or pull up bars. Farmer's walks are a great exercise to develop supporting strength. Things like bar hangs are good to develop grip endurance.

Opening Strength

This is your ability to open your hand. It tends to be the least practiced in terms of building strength. The best exercise for this is rubber bands around the fingers and spreading them open.

So go grab something. Be creative. There are fun activities that can help (think rock climbing, bouldering, or tug of war). Just remember - don't practice on your friends - they'll practice back.


Weighted Dips

5 - 5 - 5


Blackjack (10 - 1, 9 - 2 ... 1 - 10 reps of)

- your goat
- burpees

The Weekly Dose of Awesome

Wednesday, August 27 2014 Posted by Jenny Werba


The following awesome report is brought to you by coach Kristin!

No matter how new or veteran you are to CrossFit, when someone joins a new community it's easy to hang out in the back, do your work, and focus on feeling the situation out. Andrew was no stranger to CrossFit when he came in our doors, and he certainly didn't act like a stranger to the community either. He pushed himself hard every workout, with clean movements and polished technique.

And he hates mismatched socks.

After Andrew yells time, rather than laying on the ground or putting his own things away, he turns to another member of the class and starts to cheer them on. Counting reps, encouraging words, you can see the lucky person start to push through the exhaustion better with Andrew's coaxing. If others are still working after that classmate finishes, he's onto someone else to cheer on.

We're glad to have you in our community, making the classes fun and pushing others to be their best. Stay awesome!

Andrew can do awesome things with dumbbells too.


12 - 9 - 6 - 3

- Shoulder to Overhead (135#| 93#)
- Ball Slams
- Strict Toes to Bar

Strength Workout Of The Day

Back Squat


3 Rounds:

- 1 Stationary Sled Pull
- 10 Heavy Slam Balls
- 15 Evil Wheels

Slogan Winner and Other Announcements

Tuesday, August 26 2014 Posted by Jenny Werba


T-shirt Contest

You came. You voted. A slogan was chose... by quite the landslide. You have decided to challenge us with the creation of the epic "UB-icorn." The Submission is as such:

"I don't have a slogan but rather a vision: The UBicorn. I'm not talking Charlie the Unicorn or something from My Little Pony. Rather, I want to see a sleek, majestic creature, ripped like a bearded coach, barbells crushed under its SWOLness. Rainbow optional." ~Andrew M.

As soon as we have the design, we will be taking orders, along with a special UB merch order. Stay tuned!

UBicorn Thoughts

Labor Day WOD

Make sure to get in on coach Jon's special Labor Day WOD at 10am. All other regular classes will be canceled for the holiday. Please note and enjoy the holiday WOD goodness!

New Website

For those of you who use the UB website for reference - or if you are one of our very few who use our forums - please note we will be updating our website on 9/8/2014. All forum posts will be gone permanently. We recommend using webpage archiving software to keep your posts. Blogs will disappear temporarily but as we are able they will be added back in. If you have something you want to save, take time to do it now!


Power Clean


AMRAP in 5 minutes

- Power clean (135# | 95#)
- Box jump (24” | 20")

AMRAP in 5 minutes

- Kettlebell Swings (1.5p | 1p)
- Pull Ups

On the journey to a fitter, more awesome you, nutrition is often the last concept to get tackled and dialed in. First step? Clean up your food act. That can be quite the journey in itself. But something else to consider is your nutrient timing. Dr. Robert Wildman, author of Sports and Fitness Nutrition as well as The Nutritionist: Food, Nutrition, and Optimal Health and the creator of, wrote the following article for The Box Mag and I thought it was a good place to start. Worth a read. Enjoy!

Some say that timing is everything. That's certainly true in relation to nutrition and athletic performance. We now know that it isn't simply what foods or, more specifically, key nutrients you consume but also when you consume them that will determine their impact on optimal CrossFit performance and fitness.

Here's why: Strenuous training challenges muscles and the cardiovascular system; a challenge that one must be properly prepared to initiate, fueled to endure, and nourished to recover from and adapt to. Improvements in one's performance and physique are based on adaptations that occur at the cellular level over a minimum of several hours. Nutritional intake is one of the most potent factors in determining the degree of positive adaptation. Knowing this, your diet must transcend simply Paleo, Primal or Zone to become much more tactical in order to optimize performance and adaptation.

Nutrient Timing

Pre-WOD Nutrition

As your workout draws near, your thoughts should turn toward effective hydration and maximizing carbohydrate stores in muscle. Strive for at least 50 grams of carbohydrates a couple of hours before an upcoming WOD to help maximize muscle glycogen stores to power through those muscle-ups and Olympic lifts and consume ample fluid to avoid even mild levels of dehydration. Meanwhile, taking at least 15 to 20 grams of whey protein a couple of hours before workouts can help maintain muscle amino-acid levels during training. However, be careful with what you consume in the hour prior because gastric content and bloating can reduce performance. Usually, this is the time when some will use a preworkout supplement including caffeine.

During WOD Nutrition

If your training period is relatively short, lasting only 15 to 30 minutes, then the need for “intraworkout” nutrition is reduced. However, for those training for longer periods, maintaining hydration and providing some fast-acting/high-glycemic carbohydrates and even some branched-chain amino acids can aid performance. The best way to estimate fluid-replacement needs during training is to check your weight right before and right after training. The weight that you lose during training is by and large sweat; 1 pound of weight loss is the equivalent of about 1/2 liter of water.

Post-WOD Nutrition

The stimulus on muscle to grow is strongest in the first couple of hours after training and slowly abates thereafter. It is important to understand that exercise increases muscle protein synthesis and muscle protein breakdown, two counterbalancing yet distinct processes. Simply put, the most potent way to maximize the former is by consuming high-quality protein and to minimize the latter is with higher-glycemic carbohydrates. Strive for at least 1/4 gram of protein and 1/2 gram of carbohydrates per kilogram of bodyweight as soon as possible after completing training, following that up with a protein and carbohydrate meal two to three hours later.

Daily and Nocturnal Nutrition

Combined, pre-, intra- and post-WOD nutrition only cover a quarter or third of a total day, but optimizing performance requires planning nutrient timing over a 24-hour period, including sleep. That’s because muscle recovery and adaptation can endure over a full day's time, from the close of one WOD to the onset of the next. Carbohydrates and protein should be portioned throughout the day, and protein should even be consumed closer to bedtime to offer fuel to the body during the eight-plus hours you go without eating. At that time, a "slow protein" such as casein protein powder is ideal. For the same reason, carbohydrates and protein should be allocated for the morning meal, but a "fast" protein like whey is ideal after rising. CrossFit athletes who train strenuously and frequently should aim to eat 1.5 to 2 grams of protein per kilogram of bodyweight daily, a target easily hit for those following the Zone, Paleo or Primal diets.

The proper nutrient timing for optimized CrossFit performance is simple to achieve, with nothing more than a little awareness and preparation. The easiest way to assess your success is to keep a food journal and see how your intake aligns against recommendations.

Have thoughts? Post your routine and timing success stories to comments!


For Time:

- 1k Row 1K
- 200 Double Unders
- 800m Run
- 50 Burpees

compare to 3.21.14

Ambassadors of Awesome!

Sunday, August 24 2014 Posted by Jenny Werba


If you have never been to a UB anniversary party, we have a special tradition that only happens once a year - we name our annual Ambassadors of Awesome. These folks are individuals who, over the previous year have not only been dedicated athletes, but have become pillars of the community. They are passionate about their athletic journey, making gains and setting goals. They go to events and take time to make the new UB kids on the block feel welcome. They exude awesome. Over the years we have had such great folk as Jon S. and Kelly F. (year 1), Andrea S./Rachael and C. Sean F./Steve W. (year 2), as well as Jason L. and Nikki S. (year 3). It is really quite an awesome group.

Our winners of the year 4 ambassadors of awesome are equally fantastic individuals. Charles C. and Joanna G both stood out to all of the coaches over the last years as exceptionally awesome. While Joanna will be the first person to introduce herself to you and make you feel welcome, Charles will be the person doing extra reps at the end of a workout so you don't have to finish a WOD alone. They both are pushing themselves to grow as athletes (ask Charles about his new Oly certification or Jo about her Coach In Training Program) and still have big goals they are striving for. They have become champions of the UB family and we are so excited to see how they continue to grow both in and outside of the UB walls! Joanna and Charles - hats off to you both! It's an honor!

ambassadors of awesome
Congrats to Charles and Joanna!

Monday's WOD

Front Foot Split Squats


5 Rounds

- 5 Deadlifts (275# | 185#)
- 10 Wall Balls

Strength Workout Of The Day

Incline Bench

2x8 75%

2 Supersets:

20 Dumbbell Press
Max Defecit Pushups

30 Strict Pullups

Sunday WOD

Saturday, August 23 2014 Posted by Jenny Werba



AMRAP in 15 minutes

1000m Row
- Power Snatch (115# | 73#)
- Overhead Squats

Saturday WOD

Friday, August 22 2014 Posted by Jenny Werba


Moxie Madness 2014


Weighted Pushup


100 V Ups

Every time you break
- 3 burpees
- 6 slam balls
- 9 mountain climbers

Strength Workout Of The Day

Back Squat

3x3 @ 90%

Good Mornings


3 Rounds:

- 1 Heavy Sled Pull
- 10 Heavy KB Swings
- 60 sec Plank

The following is from our awesome UBite, Ashley S, who took on her first competition this past weekend at Moxie Madness. For any of you considering competing - check out her thoughts on the experience! Thanks Ashley for sharing with the rest of us!

A few months ago when Olivia was still doing her Sunday inspiration posts, she put out a couple challenges that resonated with me: take yourself just a little more seriously, and put your training to the test by competing. In May, I started putting out word (more like a quiet whisper) that I maybe, sort of, possibly *might* be interested in competing. Chris Comma happened to be putting together a team of Master's athletes for some competition in San Jose. I said yes and then looked at the website to see what I'd gotten myself into - probably better I did it in that order.

Cut to last weekend when myself and seven other UBers found ourselves baking under the hot, hot San Jose sun at Moxie Madness, a two-day, six-event competition that drew a whopping 150 teams from all over Northern California. Crossfit Games athletes Chyna Cho and Neal Maddox even threw down (and used all the weights, of course - because they *really* lift). The mere mortals from UB included Rich Stone, George Whetstone, Hayley Beauchamp, and Jo Gail who made up Team United Barbies (my name for them - sorry, peeps), and UB had its first-ever Master's team, UB168, that included myself, Yael Citro, Chris Comma, and Aaron Read.

Moxie Madness 2014

Day One put us through sandbag thrusters and kettlebell swings, front squats, shoulder-to-overhead, beaucoup deadlifts and box jumps, and a 400 meter swim relay - quite refreshing after all day in the sun! (My quads still wanted to jump off my legs and run away though.) Day Two featured a 20-minute endurance WOD with sandbags, assault bikes (Airdyne's sleeker cousin), and rowing; more heavy lifting (HPCs and bench presses) with a nasty chipper tacked on involving 200 wall balls, 150 snatches, and 100 toes-to-bar. The last WOD of the weekend for our team was a surprisingly brutal double 8-minute AMRAP ladder involving kettlebell snatches and over-your-partner burpees. One of the volunteers summed it up nicely when they told a fellow newbie that they were pretty brave if Moxie Madness was their first comp. “It's a big one.” Understatement.

I can go on at length about the weekend - how Chris Comma is the Mayor of Crossfit, how George is Drago, or how I went shoe shopping with Trent - but Jenny has asked that I keep this to under 3,000 words (tl;dr). So, here are three things I learned during my very first team competition:

  • If there is any kind of lift during which people are going for different weights, have a plan. More importantly, do the math. Know what each team member is going to lift and have the heavier lifters go first. Know how many attempts each person will need and what amount they will go up, and know what plates will be available. Also, practice your transitions. Think of your team as a NASCAR pit crew - everyone has a role and everyone moves fast. You will lose precious seconds if you don't get this down beforehand.
  • Forget the competition for a minute and appreciate all those small, subtle victories. Yael was pretty sure she didn't know what a snatch was before we were confronted with a WOD that included 150 of them, but after a crash refresher course with Trent, she stepped up and knocked out sets of five. Aaron had joined our team only two weeks before the event but he was a machine, braving sandbags that tried to suffocate him and going for the big weight plates on lifts. Our team came in 10th overall for an event that involved sandbags thrusters - a fun little activity that most of us had tried for the first time just two days before the competition.
  • Be inspired. We watched Rich, George, Jo, and Hayley kill their last WOD of the event - the endurance WOD, no less - with smiles on their faces (although, in all fairness, those may have been winces of pain). Their judge even told them they had the best score she'd seen all day on the assault bike. Hot stuff! On the less victorious side of the spectrum, when I got no-repped on my first attempt at a 3RM hang clean and then the weight slipped from my hands on my second attempt, I heard someone cheering me on and it was the single thing in that moment that made me pick the weight back up and move on. I'd never really appreciated how much showing support could mean during a competition because I'd always been a spectator, but after that you better believe I'll be cheering my ass off for anyone competing.

To summarize, competing is fun, y'all, and it doesn't have to be super hardcore. Fall happens to be competition season, too, so there are puh-lenty of opportunities to put your training to the test. If you're interested in competing, or even just curious, check out the United Barbell Competitors Group on Facebook.


4 rounds:

- 12 Chest to bar pull ups
- 9 Burpees
- 6 Dumbbell Hang Power Cleans (70# | 50#)
- 3 Dumbell Jerks