Food For Thought: Spicy Tuna Cakes

Monday, July 21 2014 Posted by Jenny Werba


Spicy Tuna Cakes
Recipe from nom nom paleo.

Spicy Tuna Cakes


  • 3 tablespoons melted ghee, divided
  • 10 ounces canned albacore tuna packed in water, drained
  • 3 scallions, thinly sliced (about 1/3 cup)
  • 2 tablespoons finely minced fresh cilantro
  • 1 1/3 cup mashed baked sweet potato
  • finely grated zest from 1/2 medium lemon
  • 1 tablespoon minced jalapeño pepper
  • 2 large eggs
  • 1/2 teaspoon red pepper flakes
  • Kosher salt
  • Freshly ground black pepper
  • 3 medium lemons, cut into wedges (optional)


  • Preheat the oven to 350 degrees, and use a brush to grease a 12-cup regular sized muffin tin with one tablespoon of melted ghee.
  • In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
  • Then, mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, eggs, and red pepper flakes. Season with salt and pepper to taste.
  • (Not sure if you’ve added enough S&P? Take a small portion and fry up a little pancake to see if the seasoning is right!)
  • I use my hands to mix everything together because that way I can make sure that the fish chunks aren’t overly broken up.
  • Scoop a quarter cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
  • Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.
  • Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is to put the wire rack on top of the muffin tin ...flip everything upside-down, and tap them gently on the counter. Voila!
  • Grab a lemon wedge and squeeze some juice on your tuna cake before your pop it in your mouth.
  • Alternatively, store them in the fridge, and when you’re ready to eat, skillet-fry the cakes in some melted fat over medium heat. Crisp the edges, and you’re good to go.

Tuesday's WOD

Tabata Gone Bad

- Row (calories)
- Wall Balls
- V- Ups
- Pistols
one minute rest between exercises

USAW National Championships - RESULTS

Sunday, July 20 2014 Posted by Jenny Werba


This weekend was a great demonstration of power and athleticism. The USAWeightlifting world brought out their A game this weekend with several weight classes having epic battles for the gold down to the last lift. Many many records were broken and many PRs were set. Personally, I experienced a new sense of team and vision for the sport that left me inspired and hungry for more weight on the bar!

For those of you who got to see it, I hope you were equally inspired! And if you weren't excited enough for this weekends Olympic Weightlifting Seminar with California Strength -- now you get to be taught by national 2 time national champions and 2014 nationals medalists!

Here are the results from your favorite lifters!

UB Coaches

Coach Jenny 19th place (Snatch - 73k (161#); Clean and Jerk - 85k (187#); Total - 158 (348.33))
Coach Kristin 10th place (Snatch - 83k (182#); Clean and Jerk - 105k (231#); Total - (414#))

Some of Your New Friends from the California Strength Team

Rita Benvenidez 11th place (Snatch - 75k (165#); Clean and Jerk - 97k (213#); Total - 172 (379#))
Nicole Lim 6th place (Snatch - 57k (125# ); Clean and Jerk - 77k (169#); Total - 134 (295))
Rob Blackwell 2nd place (Snatch - 145k (319#); Clean and Jerk - 160k (352#); Total - 305 (672))
Spencer Morman 1st place (Snatch - 154k (339#); Clean and Jerk - 192k (423#); Total - 346 (762))


Monday's WOD

Push Press

3 x 3

3 Rounds:

- 25 Ring Pushups
- 15 Pullups
- 10 Sumo Deadlift High Pull (115# | 75#)

Strength Workout Of The Day

Tempo Bench Press



Weighted Dips


Incline Dumbbell Pullovers


Dumbbell Oblique Twists

- 2x5
- 3x2
- 20 Rep Drop Set

Dumbbell Front Squats


Good Mornings


100 Bandy Side Steps

Sunday Inspiration - Check Out Colleen

Saturday, July 19 2014 Posted by Jenny Werba


Want to know what it is like to be a Regionals athlete? Sevan Matossian asks NorCal Regional athletes about their training methods.... Colleen is in there twice!


Partner Wod:

- 40 Power Cleans (135# | 75#)
- 200m Run with Slam Ball (50# | 35#)
- 30 Power Cleans (155# | 95#)
- 200m Run with Slam Ball
- 20 Power Cleans (175# | 115#)
- 200m Run with Slam Ball

Saturday WOD

Friday, July 18 2014 Posted by Jenny Werba


Did you figure out who was in last week's Saturday blog photo?


Congrats on your engagement Tao Tao! We are so happy we got to be a part of your engagement shoot!


Turkish Get Ups


5 Rounds:

- 2 KB/DB Walking Lunges
- 60s Max Calorie Row

Strength Workout Of The Day

SWOD Surprise!

USA Weightlifting National Championships

Thursday, July 17 2014 Posted by Jenny Werba


Have some free time Friday -Sunday this weekend? Tune into the live feed for the USA Weightlifting National Championships. Watch your current coaches (not to mention get a preview of the awesome that is the Cal Strength Seminar Staff) compete throughout the weekend.

UB Coaches

Coach Jenny (Friday 2pm Pacific)
Coach Kristin (Sunday 12pm Pacific)

Some of Your New Friends from the California Strength Team

Rita Benvenidez (Friday 630 Pacific)
Nicole Lim (Saturday 10am Pacific)
Rob Blackwell (Sunday 2pm Pacific)
Spencer Morman (Sunday 4pm Pacific)


And for a little more reading, here is a blurb from my teammate Sandra (lifting tomorrow at 930 Pacific) on prepping for an oly meet.

Preparing for a competition is interesting.... interesting, exciting, fun, frustrating, scary, and truthfully, hard. You have to endure longer and harder training. You need to push through any mental and physical pain you may have. The preparation time is often longer but can be more intense than the actual competition. Those of you going for the CrossFit Games know what I mean.

When I prepare for a big competition I do a few things differently. But the biggest thing I do is visualize lifting not only during training, but throughout the day. It is the last thing I think about before I go to bed at night. Your subconscious can analyze and work out problems better than your waking mind, so use it. Walk through the venue, the warms ups and then successfully make each attempt in your head. Fall asleep working on the part of the competition that you need to improve the most. Your mind is your ally. It can help you to overcome the fears, the missteps and the doubts. More importantly your subconscious can help you to realize it is not so unknown, you just need to tap into your mind and all that mental and physical preparation and destroy that fear. Go to bed thinking it, achieving it, and you will be surprised how much more focused you are when you are actually doing it.


for time:

400m run

15 - 12 - 9 - 6
- L Pull Ups
- Strict Press
400m run

The Weekly Dose of Awesome

Wednesday, July 16 2014 Posted by Jenny Werba


This week's dose of awesome is brought to you by coach Trent.

When this dose isn't out crushing real estate sales you can find her killing box jumps and pullups at United Barbell SOMA! Vi arrived a little less than a year ago. She had worked out and done endurance training before but was timid towards lifting heavy things and throwing them around. For the first month she was shy and reserved but after surviving that month she became excited to tackle on new challenges, whether it was barbell work or dreaded pullups. Looking back now, it's crazy to see how much Vi has developed into a bad ass athlete. Knocking out pushups well into the 20’s and using her springs to jump onto a 30” box like its play school. And what makes us so proud as coaches is to watch someone go from being shy and timid to finding their inner confidence to be a shining star every time they come into the gym.

Sweet n shy Vi no more. Check your radar... she’s right behind you, “Froning(ing)” your ass to take the workout of the day.

To “Froning(ing)” means to stalk and pray, trail slightly behind, and strike and or kill at a moment of weakness.

Upside down and Awesome
No rest for the awesome!


Back Squat


10 Rounds:

- 2 Back Squats
2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
High Box Jumps (30" | 24")

Strength Workout Of The Day


1xMax Reps@75%

3 Rounds:

- 12 Strict DB Rows
- 1 Minute Weighted Plank
- 10 DB Step Ups

Get Motivated! In just 2 days the USA Weightlifting National Championships will begin in Salt Lake City Utah. Want to lift like the big boys? There are still a couple spaces left for the California Strength Seminar/Certification at UB next weekend!

WHAT: Two Day Olympic Lifting Seminar/Certification with David Spitz and California Strength Team Members.

WHEN: Saturday & Sunday July 26th - 27th, 10am - 4 pm

WHERE: United Barbell!

WHO ITS FOR: This seminar is meant for anyone who wants to learn. You do not need to be a high level lifter to participate in this seminar. Love olympic lifting? Do it. Just curious? Check it out. Love the Cal Strength boys and girls? Come play!

This seminar will include 12 hours of practical instruction on the snatch and the clean and jerk. We will also cover proper squat, press, and pull technique. Instruction will cover the California Strength top-down system for learning and teaching the Olympic lifts. This seminar is relevant to people interested in learning the lifts, coaches who teach the lifts, and trainers who use such lifts in their programs. California Strength seminars are very "learn by doing!" Everyone who attends the seminar will lift weights, so wear appropriate attire and bring lifting shoes if you have them.

HOW MUCH: $350 per person for Standard Seminar, $495 for Cal Strength Coaching Certification

Wednesday's WOD

for time:

200m Farmers Carry
2 Rounds:
- 100 Double Unders
- 500m Row
- 25 Burpee Toes to Bar
200m Farmers Carry

Food for Thought: Health vs Fitness

Monday, July 14 2014 Posted by Jenny Werba


Next time you prepare a weekend bender... keep this article from in mind, own your choice and skip the justifications.

Ever since I was a child, I can remember a basic concept that most everyone believed. It was simply that if you were physically fit, you were healthy. If you could run, jump, throw a ball, swing a bat, and you did it regularly, you were certainly healthy. Somehow we concluded that activity equaled being healthy, and inactivity equaled not being healthy. Unfortunately, this concept is not only false, it is dangerously misleading.

As I have so often stated in past articles, health involves a way of life, but it is far more than the act of staying fit. Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain condition within the body.

Health, on the other hand, involves EVERY system of the body, and is only achieved through a life style that supports health. For instance, if a patient of mine tells me that they have neglected eating properly, ignored the fat content and type foods, ate mostly processed foods and chemical laden preparations, all the exercise in the world couldn't possibly correct the damage done from such a life style. Exercise won't remove the damage from chemicals, or improve immune system damage or weakness from depleted foods.

Original Ronald

Only sound nutrition can support good health. Of course, fitness can ALSO support health and WILL improve health if it is part of a WAY OF LIFE. Our health is mainly the result of thousands of daily nutritional decisions. We make our future what we do every day of our lives. How many professional athletes do we know of who have either dropped dead on the basketball court, or are now having serious health problems later in life?

Fitness is a vital aspect of good health. It can stress, burn unwanted fat, improve energy levels, decrease depression and improve academic performance, among other things. However, fitness needs to be utilized properly to achieve a desirable result. I've discussed the role of enzymes in losing fat in previous articles. But the body won't burn the for energy if there is no NEED for the energy. It's not like the enzyme lipase will simply burn the fat away. The fat has to have a place to go, and it won't go anywhere even WITH lipase present, unless we are generating a need for the energy fat can provide.

Over the past several years, research has been done in area of muscle development and weight loss. When we properly understand how the body uses energy, and how to work WITH the body's physiology, amazing things can occur. For instance, research out of Arizona has proven that certain combinations of enzymes, nutrients and exercise can actually produce muscle 2X better than anabolic steroids. Hard to believe, but when you understand the natural system and work with it, you can do great things.

Natural body builders and professional athletes have already tested the research and found it to be true. It is going to be making a dramatic impact in the area of health and fitness. This same research has also shown that weight loss, the nemesis vast majority of people, is VERY possible. The right nutrients, enzymes and exercise has proven to remove unwanted weight and tone muscle. Of course, this is in addition to a sound diet. There is nothing free when it comes to losing weight or building muscle, but with the right knowledge, AND THE DESIRE TO SEE IT THROUGH, you can certainly accomplish a great deal.

Health and fitness research information is growing by day. For those who have access to the Internet, you can find loads of information in the area of health. If you have a web browser, you can use one of the search engines to isolate specific topics you are interested in. While on the net go to Natural Resources to learn more about the fitness and sports research, along with other information on health, live cell blood analysis, enzymes, etc.

We are living in the best era for achieving health and fitness the natural way, the way that has no side affects or penalties doing something the wrong way. By simply educating yourself, you provide yourself with the POWER to make significant changes in your health and life.

Tuesday's WOD

Bench Press

5 RM

16 minute AMRAP

- 10 Double Kettlebell Swings
- 5 Bench Press

Training Partners

Sunday, July 13 2014 Posted by Jenny Werba


The accountability of a class environment is one of the many things that attracts newbies to try out CrossFit. But soon after you start, it's no longer the class or coach that keeps you accountable - it's your training partner.

You know the person - you share your goals, your sweat, your pain. Whether they're the one you're trying to chase, the person you want to stay ahead of, or just someone you enjoy working with, the right training partner can be an instrumental part of your training experience. Don't feel like training? Your partner's there to motivate you. Make a PR and your partner is the first to give you a high five. When you are having a bad day, they know exactly what to say to snap you out of it and get back to those pull ups.

Do you have a training partner at UB? How do you motivate each other? Give them a shout out in the comments!

Training buddies doin' everyone's favorite warmup!

Monday's WOD

8 Rounds:

- 3 Power Snatch (135# | 95#)
- Heavy Wall Balls (30# | 20#)

Strength Workout Of The Day

Back Squat

- 2x5
- 3x2
- 20 Rep Drop Set

Dumbbell Front Squats


Good Mornings


100 Bandy Side Steps

Sunday Inspiration - Shaun K for the WIN

Saturday, July 12 2014 Posted by Jenny Werba


HEY YOU! Have you taken our member survey yet?

Yesterday, UBite Shaun K. spent day 1 of his birthday weekend (it's today) competing in San Jose in the Legendary Competitor CA Affiliate 2014 NorCal Showcase. One day and six events later, Shaun walked away in first place, proclaiming "bringing home the first place for united barbell :)". Shaun had many highs of the day, including taking first in a 1 minute max calorie row (he got 32), or crushing everyone in the first full WOD of the day. Shaun has been looking forward to this competition for some time now.... and for any of you who think you are too busy to try one out yourself, Shaun trained for the day while learning to be a new dad!

Way to be Shaun! You did everyone at UB proud!




Double Unders


Knees to Elbow

50 Renegade Rows