The Weekly Dose of Awesome

Wednesday, April 23 2014 Posted by Olivia de Santis


This week's Dose of Awesome brought to you by Coach Wong

Funny things happen on journeys. For this week's awesome, Anita has criss-crossed the country to follow opportunities and goals. What started as a career opportunity has turned into a blossoming series of life's accomplishments.

Once an exclusive marathon runner, she yearned for something more and started Crossfit before coming out here. She found UB's awesome community and was instantly hooked. She found her Swole Mate, Tao Tao, a fellow marathoner and Awesome. She has been steadily building up skills and PR's. When Anita sets her sights on something, there is no stopping her. Some call it stubbornness, I call it determination.

How focused is she? Anita was determined to complete every Open WOD. This all culminated into the dreaded 14.5 which didn't even make her flinch as she wanted to get through it so bad she knocked out her set of 21 Thrusters unbroken even after having talked about breaking it up. The competition bug bit her big time and it continues. She will be participating in her first team competition at the Golden State Games on May 10th.

When she's not creating sleek lines as an architect, you can find Anita tearing it up at the 7am class. Give her a high five next time you see her in class or come out and cheer her along with the rest of the teams going to represent UB on that day. Anita, look how far you've come along and remember...You're awesome!

Awesome Anita captured by UB athlete Chloe!


AMRAP 10 minutes

Ladder 1-2-3-4...:

- Pull-Ups
- Burpees

UB Regionals Shirts!

Tuesday, April 22 2014 Posted by Jenny Werba


If you read Monday's blog, you know we've got Regionals on the brain.....

Are you going with us? Want to show off your UB Spirit and support Colleen, James and Trent? Not going and want to rally with the rest of us? Well we have just finished our 2014 NorCal Regionals T-Shirt design... I have to say, they're pretty awesome! They will be available to order both online and in the gym starting Friday. These limited edition T-Shirts are a one time production to mark this year's rockin' collection of UB Regional Athletes. Want one? All shirts will be the same color (heather black and our classic UB blue ink), so the only question is are you in or out?

Beauty and the Beards

Remember, if you plan on going to Regionals, don't forget to buy tickets ASAP!

Monday's WOD

Weighted Pushups

5 - 5 - 5

For Time

- 200m Run
- 3 Deadlifts (315# |203#)
- 200m Run
- 6 Deadlifts
- 200m Run
- 9 Deadlifts

Protein intake is a commonly asked question in athletic and sedentary communities alike. Here is a well researched article from Marks Daily Apple to satisfy your curiousity. Enjoy!

The answer – wait for it – depends on who (and what) you are. Your goals, your age, your activity levels, your size, and your health status all impact how much protein you need. And although individual protein requirements ultimately depend on dozens of variables that we can’t really know, there are some baseline intakes that can serve as a foundation for different groups. Let’s take a look.


The Sedentary

The RDA of 0.8 g protein/kg bodyweight or 0.36 g protein/lb bodyweight assumes you are sedentary, uninterested in gaining muscle, and free of health issues that might compromise your lean mass. If that describes you, the RDA is a good baseline from which to experiment. Just don’t go below that.

The Active

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein/kg bodyweight (or 0.8 g protein/lb bodyweight) maximizes muscle protein synthesis (while higher amounts are good for dieting athletes interested in preserving lean mass), whereas another settled on “a diet with 12-15% of its energy as protein,” assuming “total energy intake is sufficient to cover the high expenditures caused by daily training” (which could be quite high). One study even found benefit in 2-3 g protein/kg bodyweight (0.9-1.4 g protein/lb bodyweight) for athletes, a significant increase over standard recommendations. That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

The Dieters

Weight loss involves a caloric deficit (whether arrived at spontaneously or consciously). Unfortunately, caloric deficits rarely discriminate between lean mass and body fat, while most people are interested in losing fat, not muscle/bone/tendon/sinew/organ. Numerous studies show that increasing your protein intake during weight loss will partially offset the lean mass loss that tends to occur. In obese and pre-obese women, a 750 calorie diet with 30% of calories from protein (about 56 grams) preserved more lean mass during weight loss than an 18% protein diet. Another study in women showed that a 1.6 g protein/kg bodyweight (or 0.7 g protein/lb bodyweight) diet led to more weight loss, more fat loss, and less lean mass loss than a 0.8 g protein/kg bodyweight diet. Among dieting athletes, 2.3 g protein/kg bodyweight (or a little over 1 g protein/lb bodyweight) was far superior to 1.0 g protein/kg bodyweight in preserving lean mass. And, although specific protein intake recommendations were not stated, a recent meta-analysis concluded that high-protein weight loss diets help preserve lean mass.

The Injured

Healing wounds increases protein requirements. After all, you’re literally rebuilding lost or damaged tissue, the very definition of an anabolic state. One review recommends around 1.5 g protein/kg bodyweight or close to 0.7 g protein/lb bodyweight for injured patients.

The Elderly

The protein RDA may not suffice for older people, who lose thigh muscle mass and exhibit lower urinary nitrogen excretion when given the standard 0.8 g protein/kg bodyweight. What’s good for the goose may not be good for the elderly, frail gander. More recent studies indicate that a baseline intake of 1.0-1.3 g protein/kg bodyweight or 0.5-0.6 g protein/lb bodyweight is more suitable for the healthy and frail elderly to ensure nitrogen balance. As always, active seniors will probably do better with slightly more, and evidence suggests that increasing protein can both improve physical performance without necessarily increasing muscle mass and increase muscle mass when paired with extended resistance training in the elderly.

These are just starting points, mind you. Guidelines. Play around with your protein intake.

Losing strength/muscle during weight loss? Increase the protein.

Your favorite cut of meat suddenly disgusts you? Try reducing the protein.

Not recovering from workouts? Increase the protein.

Ideally, you should be able to bump the protein up and down depending on what your body requires. I’ve reached that point myself, and I think once you get there, it gets a lot easier. You shouldn’t have to count protein grams and I don’t want you to obsess over the numbers listed above, as they are merely guidelines to consider. As long as you’re observing the “best practices” like eating offal, incorporating gelatinous cuts and/or stock, and eating a variety of foods, your protein intake should be fairly intuitive.

Anyway, I hope this was helpful, and maybe illuminating, without being too much. Going Primal/Paleo doesn’t necessarily mean gorging on meat, especially lean meat. It certainly can, from time to time, if that lines up with your goals and needs, but it doesn’t have to be that way. And as time goes on and you grow more attuned to your body, you may find yourself simply requiring – and thus craving – less meat. Or more meat, if that’s what your body needs. Bodies are funny like that.

What do you think about all this? How much protein do you eat on average? How has that changed over the years?


Master's Qualifier

3 Rounds for Time
- 50 Calorie Row
- 15 HSPU
- 50 Double Unders

Strength Workout Of The Day

Banded Hamstring Curls


Back, Front or Box Squat

8 Rep Max

Dumbbell Romanian Tempo Deadlifts

2 x Failure

NorCal Regionals Info

Sunday, April 20 2014 Posted by Jenny Werba


It's almost the beginning of Regionals season! Our 3 Regionals athletes - Colleen, James, and Trent are knee deep in training for three days of brutal events that will test the range and depth of their capabilities against the rest of the best in the region. We are incredibly excited to rally a sizable UB contingent down to support them! That said, please take a moment to read through everything below:


When - May 30-June 1

Where - The event will be held at the San Jose State University Event Center. For any of you who are interested in staying south for the weekend, several UBites will be staying at the San Jose Hilton Hotel on Almaden. Let us know if you are staying there or anywhere else nearby so we can invite you to team dinners..etc.

Regionals Location 2014

Tickets - Regionals tickets are on sale for 3 day passes (50$) and individual day (20$) here. Buy your tickets now -- they will sell out!

Tees - UB Regionals Tees are in the works, so stay tuned!

Trent Regionals 2013
Trent celebrating a WOD well done in the 2013 NorCal Regionals.

Planning on attending? Make sure we know! Post to comments or email us so we can keep you informed on UB's Regionals events and whereabouts throughout the weekend!

Monday's WOD

Overhead Squats

5 - 5 - 5


5 rounds:
- 400m Run
- 15 Overhead Squats (95# | 65#)

Sunday WOD

Saturday, April 19 2014 Posted by Olivia de Santis


Community Day!
Saturday's free community WOD athletes getting stretchy!


7 Rounds for Time:

- 200m Run
- 15 Box Jumps (24/20)
- 15 Wall Balls (20/14)

Saturday WOD

Friday, April 18 2014 Posted by Olivia de Santis


Coach Kristin getting in some low bar squats.


DL off 4" Blocks


12 Minutes Alternating:

- 15 KB Swings (2/1.5)
- 15 T2B

Friday WOD

Friday, April 18 2014 Posted by Olivia de Santis


Community WOD!

Don't forget our Community WOD tomorrow, April 19th at 12:30pm. This is a great way to introduce your friends to CrossFit, and you're welcome to work out right alongside them!

Sign up here to reserve your spot - be sure to reserve both yours and your buddy's spot!

Have your buddy fill out our online waiver before class.


5 Rounds:

- 30 DU
- 20 Pistols (10L/10R)

The Weekly Dose of Awesome

Thursday, April 17 2014 Posted by Olivia de Santis


Brought to you by Coach Alex

I’ve know K-Tjen for the last two years, and what progress he’s made. K-Tjen was a client of mine when I worked solely as a personal trainer, and when I made the switch to United Barbell he came along with me. Initially he and I trained at 6 am, which to be honest would be pretty horrible if it was with anyone else. If you’ve met “Special K” you know what a happy and positive person he is, just a joy to be around. Soon enough K-Tjen was inquiring about the 7 am class, and within a month he was through the onramp process and beginning his CrossFit career.

Ever since then he has been coming 3+ times a week and has never looked back. Although I’m seeing much less of K-Tjen than I used to, I’m happy that he has found a form of fitness he can maintain and love. He’s an awesome guy, which is why he’s this week’s awesome. Oh yeah, and he’s a member of “Team Asia” (as they call themselves) of one of 2 teams competing on May 10th, at the Golden State Games in Stockton. K-Tjen

Roses are red, kilo plates are blue, if you're sweating at 7 am, K-Tjen is too



Push Press


Partner WOD

- 50 Wall Walks
- 100 Slam Balls (40/20)
- Partners at the same time

15-minute time cap.

Community Day Saturday

Tuesday, April 15 2014 Posted by Jenny Werba


Please note there will be no Oly class tonight.

Community Day


We are so excited to meet your friends as we open our doors for a free, beginner-friendly WOD for you and your buddy! Just a reminder to register now for Saturday's Community Day class at 12:30pm. The class is free for both you and your buddy. We have lifted our class cap, so the more the merrier! We hope to see you there!

(Reminder: Make sure to come early to have your buddy sign the waiver. To save some time, you can have them fill out our waiver online before they arrive.)

New Schedule Announced Next Week

We are preparing to make some changes to the AM class roster. Stay tuned next week for the announcement of additional classes as well as some time changes that will be going into affect the beginning of May!


Partner WOD

3 rounds:

- row 30 calories
- max Russian twists

Spring is here. In California the spring equals, among other things, avocados! And since you know fat's a friend, not a foe, you can properly celebrate with these 20 paleo recipes from parade magazine. Have other avocado favorites? Post a link to the comments!


1. Pumpkin Spiced Avocado Smoothie – I love adding avocados to smoothies. It may sound a bit weird but don’t knock it until you try it. Pumpkin spice and coconut milk are the predominant flavors in this smoothie and avocado creates a thick, creamy texture similar to a milkshake.

2. Baked Avocado and Egg with Miso Butter – Cooking an egg inside an avocado creates a tasty breakfast full of protein and healthy fats. Miso butter adds a ton of flavor.

3. Sweet Potato, Apple and Avocado Salad – This is one of my favorite lunch options at the moment. Sweet potato, apple, red onion, and lime juice complement the avocado perfectly.

4. Chilled Tomatillo Avocado Soup – Avocado acts as a thickener in this recipe to create a rich soup that you’d never know is missing the cream.

5. Avocado Egg Salad Lettuce Wraps with Bacon – In a different take on egg salad, avocado binds eggs and celery together for a simple lunch or snack.

6. Grilled Avocado and Peach Salsa – Have you ever tried grilling an avocado? It creates a smoky flavor perfect for salsa! This recipe is wonderful on top of fish and poultry.

7. Grilled Spicy Cilantro Shrimp and Spinach Salad – Perfect for lunch or dinner, this salad is both flavorful and filling.

8. Mini Bacon Guacamole Cups – These guacamole-filled bacon “cups” are pretty much the ultimate appetizer.

9. Rock Shrimp Cobb Salad – This salad is a tasty lunch or dinner option.

10. Scallop Ceviche with Orange and Avocado – If you love scallops as much as I do, this ceviche is for you. Avocado is the perfect complement to the shellfish and orange brings a refreshing citrus note.

11. Zucchini Pasta with Avocado Cream Sauce – In addition to creating a rich, creamy smoothie, avocados are the perfect base for a healthy cream sauce.

12. Baby Kale Salad with Strawberry and Avocado – This is a perfect summer lunch or appetizer!

13. Tuna and Avocado Stuffed Tomatoes – This satisfying lunch is brimming with nutrients such as omega-3s, something many of us lack in our everyday diets.

14. Southwest Meatballs with Creamy Cilantro Dipping Sauce – A dinner so flavorful you will never miss the pasta!

15. Paleo Taco Salad with Creamy Avocado Dressing – I always love a good taco salad.

16. Blackened Salmon with Mango-Avocado Salsa – Avocado and fruit salsa is always a perfect companion to fish.

17. Grilled Pineapple Burgers with Spicy Avocado Cream – Who needs a bun? This burger is incredibly satisfying.

18. Paleo Steak and Avocado Roll-up – I love steak and avocado together, which is why this wrap is especially intriguing. It requires a specialty ingredient that can easily be swapped with lettuce for a convenient meal.

19. Chocolate Avocado Pudding – You haven’t fully experience the wonders of avocado until you try it in pudding or mousse.

20. Perfect Chocolate Ice Cream – This ice cream is better than store bought and so much healthier!


Pause Back Squats


AMRAP in 10 Minutes:

- 30 Front Rack Dumbbell Lunges (45# | 25#)
- 10 Plyo Push Ups

Strength Workout Of The Day

Squat Day Surprise!