090310 TUESDAY “Happy Birthday Margaret H, Andrew L, Travis and Matt B’s Twins”


Craig and Yvonne with John Welbourn of CrossFit Balboa

(John’s shirt reads: “I wish I knew how to quit you. – CrossFit Brokeback Mountain). Not in this picture, Maximilian Mormont & Gillian Formaneck.

Congratulations to Matt B and his wife who just had twins on Saturday (Matt is so dedicated to training, he even made it into the gym for back squats yesterday).


Make sure you congratulate him!

Workout (for Margaret and Andrew’s birthday):

400m walking lunges for time.

(scale to 200m or even 100m if needed).

Post time to comments.



Don’t listen to the “Corn Refiners Association” hype

New study finds missing link between high fructose corn syrup and insulin resistance.

. . .”Fructose is much more readily metabolized to fat in the liver than glucose is and in the process can lead to nonalcoholic fatty liver disease,” he continued. NAFLD in turn leads to hepatic insulin resistance and type II diabetes. . .

Click here for complete article.



The Zoning Commission will be meeting tomorrow at 7:30pm at the same place as last time. We have asked for an extension to weigh our options. Hopefully the only thing that will be happening at the meeting is the granting of an extension.

Attendance is not mandatory.

That being said. Please feel free to attend if you already planned on going and/or you have nothing else going on (we could use some ears in the house just in case).

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  • Craig

    The peeps at CF Balboa are just like everywhere in the CF world – cool to hang with. Balboa is in one of the most beautiful spots in the world. Great shirts too: http://www.crossfitbalboa.com.

    Also visit Max Mormont’s site for 3 daily wods: CF, Oly or CF Games. http://www.maxfitusa.com.

    Happy Birthday, Margaret, Andrew & Travis!! Wow, three in one day.

    And congrats to my friend and founding member, Matt Brennan and his wife, Susan on the birth of their twins on Saturday:

    “Eleanor Frances and Finn Talbott into the world at 11:59 am and 12:00 pm Saturday (ed: a bit earlier than expected). Eleanor came in at a solid 5 lbs 5 oz and Finn at a robust 4 lbs 5 oz.”

  • Yvonne

    WOW! Lots to celebrate today!

    Congratulations Matt and Susan, you are double blessed!!!

    Happy Birthday Margaret, Andrew and Travis!!!

    Loved going to CF Balboa! John, Max and Gillian were so nice but pushed you to your limits.

  • luca z.

    Great news Matt and Susan congratulations, and a big Happy Birthday to both of you Mrs Hamilton and Mr. Lau, looking forward to see you two in my class.

  • Mark L.

    Happy Birthday Margaret, Andrew & Travis! Congratulations Matt and Susan. On the one hand, you get 2 for 1. On the other hand, two kids hitting the 529 at the same time might be a little rough. Not a bad buy point, though!
    See everyone today at 4pm. Doing a few rehab exercises for my back, then some muscle up work, and I’ll hit that 400m lunges with the weighted vest on! I did this before the superbowl, and “oh what a feeling”.

  • Stavros @ Diablo CrossFit

    Happy Birthday and BIRTHS to all the cool DCF peeps and little peeps!!

  • Rob

    Matty B! Congratulations bro!!!

    Dedicated or escaping? Just kidding…

  • luca z.

    Oops I forgot the Travmister, happy birthday Travis!!!!!!!!!!!!

  • Big Dave

    at 0600 time this morning temp was 34 degrees

    Donna and I did 400m lunges with Vest and DB.

    Donna 2 – 10lb DB Time 30:04 mins

    David 2 – 45lb DB Tim e 30 mins

  • JimmyG

    Nick……..Holly saw how weak your squats were and fainted…breaking her wrist in the process…..lol Thanks for hanging the Heavy Bags. They work great there!!!

  • Craig

    Dave & Donna, talk to us in 2 days and tell us how sitting down feels. 400m lunges with vest and dumbells? Awesome work, but I’m thinking you may regret your ambition.

  • darren

    Congrats to Matt. Happy b-day to Margaret and Andrew. Travis, Get bent.

  • Travis H

    Hey my b-day is not until the 15th but I will take the early happy birthdays regardless.

    Congrats to you Matt!

    Luca you have the link for that deal on the do-win shoes?

    Oh and thanks for the h8 darren 🙂

  • Hylie

    Happy Birthday Margaret, Andrew & Travis (early or otherwise)!
    Congratulations Matt and Susan. Must be March madness!

    What happened to Holly????

  • Mike Erickson

    Great picture! You look happy but a little shell-shocked! : )
    Double Congratulations!

    Mike E.

  • Craig

    Holly broke her wrist on Saturday catching a full clean and tumbling backward to the floor! Surgery on Saturday night to insert a plate to stabilize (vs a long-term cast) and recovery on Sunday. Healing now. Bummed she’s missing wods.

  • Matt Brennan

    Thanks for all the good wishes, everyone!

    Mike, yes a little shell-shocked but still have the new baby buzz.

    Rob, its too easy to escape now, the trick will be when we all get home from the hospital…

  • luca z.

    Travis I’ve got two links the first it’s for the do-win http://www.pendlaybarbell.com/sudowesh.html
    The second is for VS shoes good one too and at a good price http://www.werksanusa.com/products-shoe-shirts.asp

  • grace

    Matt B!

    Congratulations — the twins look like cutey-pootuteys!!!

    Holly — hope you heal fast!


  • Rodil

    Matt – Congratulations! Hope to see you at the Shed (when you need some rest and quiet 🙂

    Margret, Andrew, Travis – Happy birthday! Hope you do something fun to enjoy.

  • Nick

    Congrats to all the b-days and for the future crossfiters.

  • Craig

    Holly was back at it today for walking lunges with the vest!!