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 - 11pm.

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.

The Weekly Dose of Awesome

This week's awesome might seem quiet, but don't let him fool you - Mike's fast and strong, and will sneak up on you like a bandit on a bank train.  Mike is a part of the AM Boys Club (... gents, you know who you are), who all push each other to bring their "A" game WOD after WOD.   His speed in class is only matched by that of his wit, which is impressive considering the hour we cross paths.  

Mike A., all dapper in his civvies.

Mike A., all dapper in his civvies.

Mike is the kind of athlete you can't help but respect - he knows when to push himself and when to dial back.  He knows what he wants out of CrossFit and is patiently determined to get it.  Mike A. sets his eye on a goal and will steadily work at it until he conquers it.  Just check out his first bar muscle up from a couple months back:

There is no doubt about it, this man is on the up and up.  His awesome grows every day.  Way to go Mike!  We can't wait to see what bad assery you'll be up to next!