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Chris Spealler does one of the NorCal Qualifiers Workouts. The workout was:

For Time
Row 500
30 Burpees
10 Shoulder to Overhead @ 165lbs

Chris weighs in at 135lbs (138 if he had a big meal) and his time was 3:33 for the workout.
The top male competitor in this event at the NorCal Regionals was Jeffrey Leonard who weighs in at 235lbs and finished this workout in 3:26.

Chis NorCal Wod Video ... [wmv] [mov]

17 comments on this entry.

1. Jon Gilson wrote...

June 27, 2009 5:19 AM

Solid effort, Chris. What a beautiful place you have to work out. Nice...



2. Kris Kepler wrote...

June 27, 2009 5:54 AM

well done as always Speal! Like Jon said, what a beautiful place you get to train out of.

3. josh everett wrote...

June 27, 2009 6:09 AM

Speal is my pick to win it this year

4. Sam Jumper wrote...

June 27, 2009 6:35 AM

Speal is a tremendous athlete and I know first hand he's a really nice guy. Great effort on the vid - I love how he's barely breathing hard after. Two questions: (1) is his hip fully open on the burpees? and (2) is he locking out his elbows on the jerks? Answer to both may be yes or those might not have been the standards at the NorCal event. I could never be a judge.

5. Anthony Bainbridge wrote...

June 27, 2009 8:27 AM

What took you so long? ;) Great work Chris - really pulling for you at this year's event - kick some ass!

6. joe lengel wrote...

June 27, 2009 9:21 AM

Good job Chris! That has to be harder at 6600 feet. I think your statement about rowing at a pace to leave something for the burpees and push press is right on. From what I've heard, at the qualifiers athletes were blazing out of the gate and hitting the wall which really hurt their times. It's not all physical. There's a lot of mental strategy involved. I'll be at the games to watch you represent us wrestlers.

7. Alfie wrote...

June 27, 2009 9:40 AM

Speal is definitely a lot stronger compared to last year. He could have used the transition of the barbell from front to back as a rep too, but he didn't.

8. ehayes wrote...

June 27, 2009 9:50 AM

Impressive. That is a lot harder than it looks. Big Dudes that could probably strict press that weight 10+ times were dropping like flies at the Nor Cals. Only Leonard 225+BWT pushed it 10 times without rest. Technique (efficiency in the ten domains) and Mental Focus puts Speal on another level. Kobe, Tiger, Brady, Everett, Speal, Phelps. Yup, its that impressive.

9. JonathanT wrote...

June 27, 2009 12:11 PM

We did this WOD at my affiliate, and it is definitely no walk in the park. The transition from burpees to jerks is pretty heinous...Spealler continues to impress. Definitely my pick to win it all this year.

10. Blair Lowe wrote...

June 27, 2009 2:02 PM

Speal is a great guy and CF'er but not a one, NOT A ONE; of his burpees would have counted at the NorCal Qualifiers. His body was off vertical but arms were fine enough. He was basically bouncing off his heel than jumping as you can see he neglects to push through the forefoot to actually jump.

Pretty awesome he did all 10 jerks in a row though.

I would guage that had he done it to standard, his time would have been 35-65 seconds more, at the very least.

At 6600 feet that would have sucked. Keeping that in mind, he possibly could get pretty close to Leonard's time.

11. sevan wrote...

June 27, 2009 3:16 PM

Hi Blair,

I would also like to throw in a few additional data points for your calculations :)

1. That was Speall's second workout (he did the Rock Mountain Regional Front Squat WOD - super duper duper gnarley wod) and it was at the end of a 12 hour work day (he teaches CF classes)

2. And he was not competing against anybody.

I think NUMBER 2 is HUGE!

Number "1" really isn't a factor since we all know that Speal never sleeps.

12. sevan wrote...

June 27, 2009 6:07 PM

Jerry Jerry Jerry

When you start a line like "Speal knocks out burpees faster than... "

You should really close it with something profane.


13. Blair Lowe wrote...

June 27, 2009 7:54 PM

My thoughts are that the 30 burpees might take up to 15-25 seconds because of extra air time. Add in some more time on the jerks because Speal might be gassed from more work in the jump phase of the burpees.

However, it also looked like he wasn't cycling the burpees as fast as he could and that is scary. That would make sense why the burpees were done half-assed.

Was that his 2nd WOD after 3-4 hours or like back to back? Again, sounds like typical Speal. Do you think Speal was holding back any during the WOD or just giving everything in regard to keeping a nice game pace to not crash and burn?

I have never thought or kept in my mind the fact that Speal is basically doing HighAltitudeTraining 24/7 which should put him at an advantage with the metcon stuff compared to other CF'ers. Potent stuff.

So, apparently it's become known that I have a bit of OCD with calculating things. Yes, I was that kid who was a stats addict regarding sports decades ago.

14. David Boyle wrote...

June 27, 2009 11:02 PM


Great videos man. This looked like a movie. The shots w/ the mountains in the backround were amazing.

Great cinematography.

15. KTB wrote...

June 28, 2009 8:13 PM


I understand you called me out to come to the CF Games in July...I will have to decline becuz I have better things to do than spend money to go watch great gym go'ers do CrossFit workouts. But, i work out @ CF801 and judging by your love-affair with Speal you are in UT c'mon down and bring Speal with ya...I am game for a workout or two. Then afterward we can all talk about what great "athletes" we are!

16. KTB wrote...

June 28, 2009 9:18 PM

And just to clarify...
I am not saying that I could beat Speal...but I sure could work out with him (seeing how that is all we are really doing...a workout with a little competition included). I know I am going against the CrossFit Loyalist's creedo...but I am trying to dilute the "CrossFit Koolaid" that so many have consumed (a couple times over...)

also... I am in no way taking shots at CrossFit! CrossFit was designed as a workout program that has caught on across the nation (which I commend Glassman and the others behind it). I am not trying to tear down CrossFit...I am just saying that shit has gotten out of hand with the cult-like following that has overwhelmed the Main Site blog!

17. Blair Lowe wrote...

June 29, 2009 2:04 AM

I didn't really have a good chance to test these out on Sat night but just got back from the gym.

To note there was about a 2x10mi bike ride tonight besides an hour of calesthenics. I wasn't exactly fresh going into this but wasn't tired by any means.

30 burpees with fully extended arms and hips with body vertical took me 1:31.1.

I rested about 10 minutes or so and tried again.

Doing them with Speal's form ( I warmed up trying to adapt my technique ) took me 1:18.8

There was probably 1-3 seconds in clicking my cell phone to stop per each attempt. Pace was about the same.

After the first series, I was pretty damn winded. After the second set, I wasn't nearly. I didn't have 165 to play around with jerks unfortunately. Only just over 10s difference really, give or take a second( which if you follow the CF principle of 90% form with 10% loss thereof it is acceptable ).

Doing them with poorer form was 13% faster. It took Speal 54s to complete the burpees during that WOD. Using the data to calculate how much more time it would have taken him, that's 8 seconds more to 1:02.

So, I'm way off from what I thought. Or am I? Not having to extend the hips saved quite a bit of work and just a bit of time. Maybe it would taken Speal 15 more seconds to complete the WOD.

Doing the PJ after the second form/variation would have been a lot easier to take on than the first. I can't say how much without trying this again [PASS] and having a bar setup.

I, personally think a lot of the CFElites are gonna crush many of the top 5 from the regional qualifiers. I remember hearing what Khalipa did the NC Wod's in compared to what they were done in ( and I think he did the catch-22 slightly heavier ).