— United Barbell - CrossFit SoMa

September 18, 2017 September 18, 2017/ Jenny Werba

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

MONDAY

"Ship"
9 Rounds:

7 Squat Clean (185# | 135#)
8 Burpee Box JumpS (36" | 30")

Compare to 1/25/2016

*REMINDER - there will be no 6:30PM SWOD nor 7PM All Levels CrossFit Class due to 4th Street construction.

TUESDAY

Wgt Pull Ups / RMU
5 - 5 - 5

5 Rounds:
14 Dumbbell SnatchES (50# | 35#)
14 Wall Balls (20# | 14#)

GIANTS GAME 7:15pm

WEDNESDAY

Skill: Handstand Walks & Freestanding Handstands

EMOM for 30 minutes

min 1: 4-8 Handstand Push Ups
min 2: Row (20/15 cals)
min 3: 5-15 Toes to Bar

GIANTS GAME 12:15pm

*REMINDER - there will be no 7PM All Levels CrossFit Class due to 4th Street construction.

THURSDAY

Deadlift
3x5

4 Rounds:

14 Kettlebell Swings (2p | 1.5p)
14 KB Power Cleans (2p | 1.5p)
14 Lateral Hops

compare to 7/2/2016

*REMINDER - there will be no 630PM Oly nor 7PM All Levels CrossFit Class due to 4th Street construction.

FRIDAY

SATURDAY

OHS
5 - 5 - 5

21-15-9

OHS (95# | 65#)
Push ups

SUNDAY

Skill Work:
Pullups - kipping / butterfly

"Helen"

3 Rounds:

400 meter Run
21 Kettlebell Swings (1.5p | 1p)
12 Pull-Ups

Who’s ready for the CrossFit Open 20.1!! We’ll be streaming the announcement, coverage begins this Thursday at 4:30 PM.
FRIDAY CLASSES & FRIDAY NIGHT LIGHTS
During the Open, the workout on Friday will be that week's Open workout. Friday evening classes will be cancelled in favor of running heats of the Open workout. We encourage EVERYONE to participate in Friday Night Lights - let's have some friendly competition! 💪🏾🏋🏻‍♂️🏋🏽‍♀️

Athlete Spotlight: Jen ❤️
1. How did you get started with Crossfit?
I remember my cousins getting into crossfit and were all about it, but I always viewed it as too intimidating or cult-ish so never really gave it much thought. Back in 2013 my old coworker noticed that a new crossfit gym had just opened up (United Barbell) close to our office, so he got a group of us to take the on-ramp class together. I was immediately interested and decided to give it a 3 month try. After that I was hooked and there was no turning back...the only ones who stuck with it from my work group were me and Renee Adams :)
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2. How has crossfit changed your life?
Crossfit has pushed me mentally and physically to places I never thought I could go. I'm a very cautious person and can get in my head (especially when I first started crossfit and was scared to try some of the movements) but I learned that if you just commit and throw fear out the window you can do anything (mostly). I'm more confident in the way I look and feel, and embrace my strong body. I'm proud of the results I get from putting in hard work. It's also the one hour a day that I don't think about anything else, it's just me and the WOD.
3. What's your favorite part about United Barbell?
Hands down 100% the coaches and community. I've met and made friends with so many people that I never would have met if it weren't for UB. It's nice having people hold you accountable for showing up to class or when the coach knows to push you a little more because they know you have it in you. UB is the best.
4. Favorite workout music?
Rap or electronic
5. Best advice for someone starting off in Crossfit?
You are stronger than you think. Stick with it and don't get discouraged! There are still things I can't do or haven't mastered but that's ok. That's the great thing about Crossfit is that you're constantly evolving as an athlete. Do it for yourself and not anyone else.
#athletespotlight
#October

This months athlete spotlight: Ted C
Ted started doing CrossFit in Seattle “A coworker at the time had been a long-time CrossFitter and recommended it. I decided to give it a shot and I've really enjoyed it. It was actually a friend in Seattle who recommended I check out UB before I moved down here.”
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1. How has Crossfit changed your life? I’ve never been very athletic and this is by far the most fun I’ve had with physical fitness. CrossFit has gotten me in better shape and has pushed the bounds of what I thought I could do. It has also gotten me thinking much more about the mental side of pushing my limits.
2.What's your favorite part about United Barbell? Hands down the community. I think it’s anchored in a solid group of coaches who really make UB a welcoming, inclusive, instructive, and fun place to be. UB has managed to attract a lot of great people from throughout the community. I love learning, laughing, and working hard with everyone in the workouts. Even the workouts that destroy me tend to be a good experience because of the people in class. Ted’s Favorite music to work out to is AC/DC and Led Zeppelin
3.Best advice for someone starting off in Crossfit just keep going! I think that applies during the workouts and also to making CrossFit a habit. Early on I found myself insanely sore after each workout and intimidated by the workouts themselves, but I discovered that going back to another class and doing it all again was the best remedy.
#athletespotlight
#october

Hola UB! It’s that time again, have a friend who’s interested in CrossFit? Bring them in on Friday October 4th (this Friday) to any class for free!!

Your 2019 Ultimate Lift Off Champions! Congratulations 💪🏽
🥇 Becca L & Luke N
🥈 Amy R & Val T
🥉 Michelle L & Dock H

Happy birthday to our sweetest, wonderful, beautiful Coach Liran ❤️ we love you! יום הולדת שמח אנחנו אוהבים אותך

Meet Emely, our new addition to the front desk staff she will be on desk duty Tuesday nights and Friday mornings! Please make sure you stop by and say hi! ❤️

TOMORROW! Weigh ins start at 8:20 and lifts start at 9. Compete or come cheer, either way your #fitfam needs you here tomorrow morning!

Congratulations to Coach Liran for attaining Level 3 status! This is a big deal and we're proud of him!

Did you sign up for the Ultimate Lift Off yet? If not hurry we still have some spots left!! We’ll have coffee and a bunch of fun surprises and it’s such a great way to get to know everyone in the community!