The following is from Mark's Daily Apple.

Some mornings, nothing hits the spot like a breakfast sandwich. Skip the fast food drive-through and doughy English muffin and instead make yourself this wholesome protein-packed Primal Egg McMuffin.

Eggs, with no other ingredients added, can easily be made into “English muffins” by using a biscuit cutter as a mold. Add a basic burger (seasoned like breakfast sausage, if you like) and a strip of bacon and breakfast is served.

A pound (450 g) of ground meat and a dozen eggs will make 6 sandwiches. If you’re making just one or two breakfast sandwiches, plan to use about 2.5 ounces (70 g) of ground meat, 2 eggs and 1 strip of cooked bacon for each sandwich. However, the sandwiches keep fairly well in the fridge for a few days so don’t hesitate to make a bigger batch for grab-and-go eating in the morning.


Primal Egg McMuffin

Servings: 6
Time in the Kitchen: 30 minutes

Ingredients: Base

  • 1 pound ground beef or pork (450 g)
  • 1/2 teaspoon salt (2.5 ml)
  • 1/2 teaspoon black pepper (2.5 ml)
  • 1 to 2 teaspoons fennel seeds (5 to 10 ml)
  • 1/4 teaspoon ground nutmeg (a pinch)
  • 1/2 teaspoon ground allspice (a pinch)
  • 6 strips of cooked bacon
  • 12 eggs


  • In a bowl, mix together the ground meat and salt, black pepper, fennel seeds, nutmeg and allspice. Form the meat into 6 patties weighing about 2.5 ounces/70 g each. Set aside.
  • Heat a well-oiled skillet over medium-low heat.
  • Set a 3 1/2-inch (9 cm) biscuit cutter in the skillet.
  • Whisk one egg and pour the egg into the biscuit cutter.
  • As the egg cooks, gently scramble it with a small rubber spatula or other utensil, making sure to scrape up/pull back the bottom and let more of the raw egg hit the hot pan (sort of like cooking an omelet).
  • Once the egg is about 1/2 way cooked, stop scrambling and leave the egg alone so it can firm up on the bottom.
  • Run the spatula around the edge of the biscuit cutter to loosen the egg and gently lift the biscuit cutter.
  • Flip the egg patty and cook for 1 or 2 minutes more.
  • Repeat this process until you have enough egg “muffins” for your sandwiches.
  • In the same skillet, raise the heat slightly and cook the meat patties for 3 to 5 minutes a side until done.
  • To make a sandwich, layer the egg, burger and bacon and top with another egg.


Overhead Squat



- Double Unders
- Sit-Ups
Retest from 4.9.14

Happy Labor Day

Sunday, August 31 2014 Posted by Jenny Werba


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

labor day

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