Register for the 2019 House Cup

Let the Games begin!  .... Ok, just because CrossFit HQ won’t open registration for the first of two 2019 CrossFit Opens until January 10th, but that doesn't mean we can't get ready.  How you ask?  By preparing for United Barbell's 4th Annual House Cup!

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For our newer members, the House Cup is a gym wide team competition interlaced with the CrossFit Open.  Participants are divided into 3 teams.  Teams win points by participating in the 5 CrossFit Open workouts, showing team spirit, and by being all-around awesome.  The events start February 22rd and take place over 5 weeks:

  • 19.1- Feb. 21-25

  • 19.2- Feb. 28 - March 4

  • 19.3- March 7-11

  • 19.4- March 14-18

  • 19.5- March 21-25

The team draft will be happening in just a couple weeks, so make sure to register ASAP! 

Want to join in for 5 weeks of a gym-wide extravaganza of fun and competition? Sign up below ASAP!  

Body Spec - June 26th

New Body Spec Date

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Body Spec will be here on Tuesday, June 26th! Book your spot here to get your body fat scan.  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

The Sorting Hat: 2018 House Cup

Last week, United Barbell team captains & co-captains got together to do our second annual House Cup team draft!  Your six fearless and feisty leaders scrambled to collect you as their tenacious and spirited teammates. Old teams were split and lovers divided, the night was full of surprises.  The last two House Cups proved to be highlights of their years: 5 weeks filled with cheering, PRs, and healthy competition... and so far this year is stacking up to be even better!

Before you scroll down and read the draft results, please remember if you are not on the team that you were last year (or the year before), consider you may have been snatched up by another team before your captain was able to secure your spot.  That said, welcome to your 2018 House Cup team!!!

First item on the agenda?  Team shirts!  

We continue to work to make the House Cup the best experience for all involved. Stay tuned for all new info on team scoring and ways to secure this year's spot on the House Cup trophy! 

TJ’s NorCal Masters Competition This Weekend

Come out and support two of your coaches and fellow athlete this weekend up in Richmond at the Craneway Pavillion as they battle it out in the biggest weekend long competition geared specifically for Masters (ages 35+). Some thoughts from our competitors...

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Coach Jason: I have always believed that CrossFit would be a lifelong sport for me and the first time I spectated this competition years ago I was inspired to see “Masters” competing and proving that age is just a number.  I thrive on live in-person competitions and consider this to be the biggest competition of my CrossFit lifetime since competing at the 2008 CrossFit Games and way bigger for me than the Open.  My intention is to continue my practice as a conscious athlete focusing on my attitude, effort and focus to have a fantastic time and see what’s possible. #mindWOD

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Coach Jon S: I enjoy the NorCal Masters because it's a place for us elderly folk to compete against people our own age ;-).  Unlike the Open where you can repeat workouts and never see the people you're up against, this is live competition over two days of well-programmed tests in a well-run environment. It's a great test of fitness with a group of friendly peers.
 

 

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Todd M: NorCal masters was my first ever comp two years ago (besides the open).  It was exhilarating to test my skills and fitness. We work so hard in the gym it was awesome to test it out real-time over an entire weekend with all the great athletes.

The Saturday Heat Assignments (Sunday will be re-shuffled based on Saturday’s results):

Todd: 9:41am / 11:45am / 2:06pm
Coach Jon S: 10:45am / 12:25pm / 3:10pm
Coach Jason: 11:33am / 12:55pm / 3:58pm

Where: Craneway Pavillion, 1414 Harbour Way S, Richmond CA 94804

Cost: $20/day, $30/weekend in cash only, a portion of the proceeds will go to St. Jude’s

Parking: Plenty of street parking and a free lot as well.

Food: Available for purchase with a Paleo food truck onsite and there’s a coffee tent that makes Paleo waffles inside as well.

Water: Bottles will be for sale onsite however there are no water fountains so if you want to bring your own bring plenty.

Shelter: Coach Jon H will be bringing a tent for setup outside of the Pavillion, if you have camping chairs bring them!

Pets: Are not permitted on the inside of the Pavillion.


The Workouts:
WOD #1
4 Rep Max Thruster

WOD #2
Ascending AMRAP 8 Min Ladder
-3, 6, 9, 12... Thrusters and Burpees Over Barbell

Weights by Age Group
35-39 105/155
40-49 95/135
50-54 75/115
55-59 65/95
60+ 55/75

WOD #3
Part A:
AMRAP 10 Mins
-Run 150m Shuttle
-10 Kettlebell Swings 53/70
-5 Pull-ups

Part B:
Immediately into three rounds of the above AMRAP for time

WOD #4
Eight Minute Time Cap
-Row 1000m, rest one minute, row 500m

WOD #5
11 Minute Time Cap: 10, 8, 6, 4, 2 of
-Power Clean
-Toes to Bar
-Alternating Single Arm Kettlebell Snatch 35/53
*60 Double Unders + 125m Row btw each round

WOD #6
Eight Minute Time Cap:
-800m Run w/Medicine Ball 14/20
-AMRAP 2 Minutes Max Back Squats

More Info: https://tjsevents.wordpress.com/norcal-masters-spectator-info/

The Open is Coming!

Hey!  Hey you! Have you registered for the house cup yet?  Why not? 

The Mambas stole the trophy in 2017.  Who will take the lead in 2018?

The Mambas stole the trophy in 2017.  Who will take the lead in 2018?

Head to head and team challenges, team spirit and CrossFit!  What more do you want?

Head to head and team challenges, team spirit and CrossFit!  What more do you want?

While we aren't ready to announce all the changes for this years 5 week House Cup smorgasbord, here are some things to help you get on board:

It's Free

Register for the 2018 CrossFit Open Here!

Register for the 2018 CrossFit Open Here!

In 2016, registration for the CrossFit Open was required in order to participate in the United Barbell House Cup. But in 2017, we decided to only require members to register with us to participate in the House Cup.  The same is true for 2018.

We know many of you love participating in the CrossFit Open.  There is a great sense of competition and community created by comparing yourself to athletes participating globally.  You can absolutely still participate in the 2018 CrossFit Open... In fact, registration opened yesterday!  However, you don't have to to participate in the House Cup.  

If You Miss a Week

If you are out of town and need to miss a week or two, it will not penalize your team.  No excuses!

Scaled Division

For those of you who are new to the House Cup or the CrossFit Open, there are both scaled and RX versions of each workout, so all can participate.... see?  NO EXCUSES!!

SO WHAT ARE YOU WAITING FOR?  The teams draft is happening in less than 2 weeks, so stop thinking about it and register!  (Captains - get to recruiting!)

Conscious Athlete Mindfulness Course Next Month!

Join Coach Jason Luk in a half day course to teach you (and 19 of your closest friends) how to be a conscious athlete.  Want to see how mindfulness may elevate your game?  Curious to see what else is possible on top of technique, programming, strength and nutrition?  Mental awareness, confidence, and manifestation are the prerequisites to being a conscious athlete.  This course is for you!

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THE DETAILS

WHEN:  Sunday, February 11th, from 11:45am-5pm (includes one hour lunch break)

COST:   $95

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WHAT:   Negative self-talk getting you down?  Join your fellow members and spend five hours with Coach Jason Luk, 2008 CrossFit Games Athlete and mindfulness leader learning how to incorporate meditation to strengthen your practice.  Jason teaches mindfulness tools like visualization with the goal of mental preparation, confidence, and manifestation.  Whether you have a mindfulness practice or not, all levels are welcome.  Beginners will learn how to start to incorporate mindfulness and seasoned practitioners will learn new possibilities to enhance their practice in this five hour course.  In fact, the only person who won't benefit from this is someone who is unwilling to be open, vulnerable and share what’s going in their mind (If that's you, see your coach after class).

Keep in mind, space is limited to 20 athletes!

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Register Here for the 2018 House Cup!

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Let the Games begin!  .... Ok, just because CrossFit HQ hasn't opened registration for the CrossFit Open yet doesn't mean we can't get ready.  How you ask?  By preparing for United Barbell's 3rd Annual House Cup!

For our newer members, the House Cup is a gym wide team competition interlaced with the CrossFit Open.  Participants are divided into 3 teams.  Teams win points by participating in the 5 CrossFit Open workouts, showing team spirit, and by being all-around awesome.  The events start February 22rd and take place over 5 weeks:

  • 18.1- Feb. 22-26
  • 18.2- March 1-5
  • 18.3- March 8-12
  • 18.4- March 15-19
  • 18.5- March 22-26

The team draft will be happening in just a couple weeks, so make sure to register ASAP! 

Captains: Want to be a team captain and lead your team to the ultimate glory?  Email me!

Participants: Want to join in for 5 weeks of a gym-wide extravaganza of fun and competition? Sign up below ASAP!  

UB's 7th Annual Holiday Party

Holiday Party

And just like that Thanksgiving is over and the holidays are in full swing!  What better way to spend a Saturday night than with your UB family.  This Saturday, December 2nd, UB will be hosting our 7th annual holiday party!

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When: Saturday, December 2nd, from 600pm to 900PM

Where: UB, baby!

Who: You plus your significant other

What: Please bring your favorite snack and a drink

See you there!