SoCal Regionals: Final Results

April 20, 2009 7:00 AM

Posted in Regionals »
51 Comments » on this entry

SoCalDavidMillarStepup_th.jpgEnlarge image

The final results for the SoCal Regional Qualifiers are in!

David Millar from CrossFit Marina (pictured) took the men's division, while Kristan Clever from CrossFit North Hollywood took the women's division.

Brian Chontosh (2nd) and Craig McCarroll (6th) are active duty Marines. Andy Petranek (3rd) is a former Marine, and even older than Jeff Tincher!

Valerie Mackenzie (2nd) postponed her wedding to compete.

SoCal Men's Final Results
SoCal Women's Final Results

Paul Szoldra made a highlight video of David Millar ... [wmv] [mov]

CrossFit by Overload made a highlight video of Kristan Clever ... [wmv] [mov]

51 comments on this entry.

1. duey wrote...

April 20, 2009 7:47 AM

whoo! i started crossfitting after i read about andy's gym in muscle and fitness exactly a year ago from now!

and millar looks like a force to be reckoned with in aromas!

2. Matt wrote...

April 20, 2009 7:48 AM

WOW! 1:25 between 2nd and 6th. Great competition guys.

Congrats to everyone not only the qualifiers. You should be very proud of your perfomance.

Great job Jeremy Kinnick!

3. RD wrote...

April 20, 2009 7:49 AM

David Millar is the real deal, just amazing to watch.

Congrats to Kinnick on qualifying, he really brought it this weekend.

4. Rudy CF Alexandria wrote...

April 20, 2009 7:57 AM

Can someone explain the standards on the last WOD. We are doing it today & I don't understand why everyone is doing step ups. It also looks like the wall ball target is high. Thanks.

5. Jenna wrote...

April 20, 2009 7:58 AM

Yeah, Kristan! Killin' it!

April 20, 2009 8:24 AM

The original wall ball target was 12' for men, 10' for women. You had to catch the ball for the rep to count (couldn't hit the target then let it drop to the floor).

Step-ups were allowed as long as full hip and knee extension was met at the top with both feet still on the box.

7. Jeff wrote...

April 20, 2009 8:26 AM

Lead into the workout with 180 air squats, 30 power cleans and jerks with 155#, and 90 overhead squats with 95#. Should explain the step ups. The wall ball was 11.5 feet. Standards for the movements were set here:

8. Jeremy Kinnick wrote...

April 20, 2009 9:05 AM

Step ups.... Never thought I would do those in Crossfit! hahaha I definitely agree with you Jeff on the reason behind the step ups. I want to thank all the judges and volunteers for doing such a great job, thats a tough job especially in the ridiculous HEAT. Jeff you were like a pitbull watching everyone, great work on holding such a high standard for Crossfit. I wanted to thank you for pushing me on the first workout on those squats...granted I had to repeat a few but it only made me push harder! Much appreciated. Great Job by everyone involved. It was a treat competing and meeting everyone this weekend. Thanks for all the support! Also, want to thank my brother Jonathan for the great coaching and pushing me beyond my limits then picking me up when im crushed! One more thanks to the guys at for all the stats of my competitors right at my finger tips so I know everyday how much better I need to be and how much harder I need to push!...I know Im long winded. :-)

9. Richard Vanmeerbeek wrote...

April 20, 2009 9:37 AM

Just smiled looking at Kristan's super intensity through top form and ROM, what a beast !

10. mike wrote...

April 20, 2009 10:25 AM

Didn't get a chance to watch the video but I do want to say all the competitors showed a lot of heart this weekend. I want to point out that the judges did an amazing job trying to keep the standards consistent amongst themselves. We are all human and make mistakes but I believe we did the best we could trying to enforce the standards set for our region's qualifiers.

While all the performances from all competitors was amazing, Kristan's Nancy-ish WOD stood out in particular. She did 2 sets of 30 OHS unbroken and broke the 3rd set at something like 15. I watched jaws slam the ground while people were watching her. Truly an amazing performance.

11. deejay wrote...

April 20, 2009 10:44 AM

A step up is not a box jump...

12. Nikki wrote...

April 20, 2009 11:35 AM

Box Jump vs Step Up. Same amount of weight moving the same distance. Its the same thing.

13. matt sutterfield wrote...

April 20, 2009 12:04 PM

First off, a big congrats to Kim Ball from Crossfit 360! Solid performance throughout. Best of luck to all of the SoCal qualifiers at Aromas, and a huge thanks to the judges/volunteers who pulled off a great event (& I second Mike's fairness statement above).

Regarding box jumps, I started my first round with a few box jumps, but quickly discovered that step-ups would be much faster overall when I couldn't maintain enough control to do 20 jumps at a smooth consistent pace (especially for 6 rounds). Call it whatever you want, but the detailed standards allowed step ups, and most competitors agreed that those would result in the quickest time.

14. Jeremy Thiel wrote...

April 20, 2009 12:51 PM

Way to go old man Andy P! I am so excited you will be at the games competiting!

15. Kat wrote...

April 20, 2009 12:53 PM

So what ever happened to the Coordination, Balance, Accuracy, and Agility that box jumps require over step ups?

I'm sure it wouldn't have made a difference in who's going to the Games, but a jump requires more power and speed then a jump does...

16. deejay wrote...

April 20, 2009 1:18 PM

Nikki, so why don't they put 400m walks in our workouts then? Same amount of weight moving the same distance, its the same thing right? I am not taking anything away from the competators, I would have done step ups too. I just don't think the standards should have allowed it.

17. NEIL wrote...

April 20, 2009 1:23 PM

congrats david,linda,greg,and emily .it has been a pleasure to train next to you guys . if u were there u would understand why stepups and lower wallballs were the workout of the day . when u see elite level athletes having to rest between stepups in 100 degree heat u would understand. the qualifiers were put on to find the top level crossfitters of socal not kill to anyone !

18. Daniel O'Brien wrote...

April 20, 2009 1:25 PM

Kat...the difference between box jumps and step-ups is like the difference between strict pullups and kipping pullups. yes. one is easier, but also the other is fast. a step-up requires the same weight and range of motion as a box jump...expelling the same energy, but the box jump is faster, so you can do more in the same amount of time...which makes it seem like its more tiring, but only because you can go faster. :)

19. Kat wrote...

April 20, 2009 1:41 PM

I wasn't arguing whether or not box jumps were faster or more tiring. They just require more of the 10 functional skills than step ups that's all I'm saying, which is why they make them more difficult. F=W/t... box jumps and step ups require the same work, yet box jumps are faster therefore you produce more Forces doing a box jump than a step up.

If they were allowed, cool, that was the host's decision.

20. Michael FitzGerald wrote...

April 20, 2009 1:50 PM

Box Jump vs. Step-up. Its the host's choice, but...
If you had to touch a 10 ft ceiling...would it be acceptable to climb a ladder and touch the ceiling, instead of jumping??? Same work, right. Completely different demands - i.e. Power. Which is what CrossFit was about, and still is! Step-ups should be a sub, and thats it. You will increase your work capacity much more effeciently with the box jump, than the step-up. Isn't work capacity what we are after?
Box jumps make you more tired because they are more powerful - faster, and because you have to exert a greater force to jump to a box rather than step. How many people do you see jumping up the stairs to go to work? The step-up because it is easier.

21. JW wrote...

April 20, 2009 2:00 PM

How high was the box

April 20, 2009 2:05 PM

23. Paul wrote...

April 20, 2009 2:50 PM

I thought if the workout called for box jumps, you jumped. What this workout should have been is step ups, but if you felt like it, you could jump. If most of the competitors where CrossFit trainers, how many would have not made one of their clients jump instead of do step-ups? Remember,take into account the current fitness level of the client.

24. Andy Petranek wrote...

April 20, 2009 4:07 PM

A big shout out to Steve & Denise Serrano and Jeff & Mikki Martin - you guys were stellar - running a spectacular event! Can't think of one thing that didn't run smoothly!! Well done!

Regarding this step up/ box jump thing... we all resorted to step ups because given the criteria of judging the box jumps, step ups became more efficient and faster. A box jump was not judged as complete unless, with your feet still on the box, your hips came to full extension. Anything short of this was judged a "no go". This precluded the use of our normal jumping off the box while coming to full range of motion technique because of the difficulty of accurately judging this movement.

I agree with many of you that a step up is a scaled down version of a box jump. And step ups are certainly not something I have ever practiced as part of CrossFit. I think they certainly could have made box jumps mandatory - that would have been one way of doing it. On the flip side, that is, after all, the point of CrossFit - to test our ability in the things we do, and in the things we don't do - and to find a way to do as much work in as little time as possible. Step ups were the best method to accomplish that... and while step-ups might not be your idea of something CrossFit-worthy, rest assured, with thighs-a-burning during the first 20 reps of the first round, and with 10 x 11.5' wall balls following, they were a true test of stamina! If you have your doubts - try it... but first, the day before, do Workouts #1 and #2...

25. Connor Martin wrote...

April 20, 2009 4:27 PM

Congrats to all the people moving on to the games. It was a great weekend which ran very smoothly, the judging was sound and strict, the event was well put together and the competitors gave it everything they had.

With regards to the step up vs box jump debate, as a competitor I felt the standards that were set were set in place so that the judging would be easier and so that the workout would be get done faster. For the people that believe that the box jump is more efficient in most cases you are correct. Unfortunately in this case every competitor was working on legs that were swolen and sore from the 180 squats and 90 OHS performed the day before. If that wasn't enough already there wasn't a single competitor who only did 180 and 90 everyone missed reps. The judges were on it if it wasn't legit it wasn't counted. That being said the next day competitors were briefed on the rules and the movement standards which included step ups. Everyone including myself was not only relived but excited because in this case the step up was more efficient. The reason was because of the tremendous stress applied to our legs during the first day it was hard to step up let alone jump. If we had been required to jump noone would have been able to complete 120 clean reps with full ROM.

F.Y.I the 2000 meter row in the begining of the WOD helped a lot of us choose step ups if we hadn't already decided upon them.

26. Crossfit Lions wrote...

April 20, 2009 5:09 PM

Wasn't Joe, the guiness book of world records guy aka the fittest man alive supposed to compete in the socal regionals? Was he there. I have a client that has done his bootcamps in San Diego who was asking. I thought he said in his CrossFit radio episode that he was.

27. Milk wrote...

April 20, 2009 7:59 PM

Absolute fun and excitement out there. I want to say thanks to everyone of the judges and organizers. The event went very smooth and professional. Very proud to be a competitor and spectator. For those that moved on to the games... great job and represent us well.

For those that want to talk about the step ups...Yes it would of be harder, but then we would be talking about how some people didn't get judged as hard as others, because it would definitely be more difficult to judge. Also, if there were people out there with ridiculously fast times during event 3, then we would have something to talk about, but that wasn't the case. Ask anyone that competed that day, and they'll tell you that, step ups were still pressing their leg limitations.


Inspiring to say the least...

April 20, 2009 9:11 PM

Connor you're a gusty cometitor. I enjoyed watching you get after it. I hope my boys are like you when they get a little bigger (ages 5 and 7). But with all do respect myself and a few of my teammates committed to only doing box jumps. In our "old school" mentality that was doing the wod "rx'd". We hit all 120 reps without fault. I competed in the hottest heat of the day (9) and put up an okay time for an old guy.
So, it can be done even with all the stressors we all endured. Keep up the good work.

April 20, 2009 9:18 PM

Sorry about the bad spelling Connor. I meant to write Gutsy. Still recovering from the battle fatigue of those 3 wods!!

30. Matthew Campato wrote...

April 20, 2009 10:20 PM

First of all want to say amazing job to everyone out there competing. That was no easy weekend by anyones standards. Andy......great job out there. Way to rep the area man. You killed it.

To everyone talking about step-ups vs. box jumps. Unless you were there to see the agony on most peoples faces while doing them you may want to rethink things. When guys like Andy and Tosh are doing step-ups I think it is safe to say that it was a very tough workout especially in the heat. This was easy by no ones standards. No I did not compete but I hope to next year. Everyone there showed so much heart. Great job everyone.

31. Tony B. wrote...

April 21, 2009 5:59 AM

With all due respect, many of you are missing the point. This event was a competition, and the rules were clearly stated ahead of time. The competitors were judged according to those rules, and the times and placements came in where they did.

If you want to argue about the legitimacy and placement of the three-point line in basketball, do so, but don't fault athletes for playing within the established rules.

32. alex wrote...

April 21, 2009 9:59 AM

Was the box 30" or 24"???

33. silverback wrote...

April 21, 2009 10:23 AM

Obviously rules were set and followed. I think it's a stretch to compare box jumps with step-ups but if they were allowed a choice, so be it. I too am curious about the box height. I may have missed it so I apologize. I assume it was 30" and 24". If so, 30" step-ups are very tough! Inspiring efforts by everyone. Congrats!!!

34. Ryan Brown wrote...

April 21, 2009 10:27 AM

Let's get these Athlete profiles posted up on the site! I'm especially interested in David Millar's. He looks like he doesn't weigh more than 170. A nice job of representing us smaller athletes.

35. David Newman replied to comment from alex...

April 21, 2009 10:41 AM

Boxes were 20" for both men and women. Wall ball 10' for women and 11.5' for men. My personal opinion was competitors were given the option to scale the wod and most did. I don't agree with it but it was definitely an even playing field for all.

36. Chris Walls wrote...

April 21, 2009 11:57 AM

I don't know if the step-ups were so much a scale in this case (as I consider them here at my box...) I think the nature of it being a competition and judged for consistency, instead of calling them box jumps, calling them something like "both feet from ground to top of box with hips fully extended, anyhow" would be more fitting. (but what a mouthful!)

37. Jeff wrote...

April 21, 2009 1:00 PM

We have a classic workout named Grace. It involves 30 Clean and Jerks. Before 2004 it was always performed as a Clean, followed by a push jerk or split jerk. Somewhere around 2004 it became "Anyway overhead". Nobody complains if you split jerk, push jerk, push press, or press, the common understanding is anyway you can get it from the ground to overhead.

The rules for the wallball/box jump workout stated:
Each rep of the box jump will count only when full range of motion is achieved. The rep starts with both feet on the ground. You may move to the top of the box in any fashion you like. The top limit of the movement is when both feet are in contact with the box and your hips and legs are fully extended. You may return to the starting position in any manner you like.

Perhaps as Chris stated the title should have been wallball/anyway up on the box. But really folks, REALLY after seeing the quality of the competitors at the quals this weekend this is what you are going to focus on. REALLY?

I want to say it was a pleasure working with the men and women that competed. I was stunned by your performances. Thank you for your efforts. I'm sorry if name of this WOD tarnished or took the focus off your efforts in anyway.

38. Evan wrote...

April 21, 2009 1:14 PM

What does it matter if they used box jumps or step-ups? It's what it is and it's done. BUT, saying they used step-ups to make the judging more accurate is a stretch.

Look at the Great Basin Qualifier. They did (30) 30" box jumps for three rounds as part of their WOD. They didn't feel it was necessary to scale to step-ups in order to judge more accurately.

As a spectator of the Great Basin Qualifier, I must say that they all would have preferred step-ups over jumps...there's no comparison as to the exertion required for each.

Great job to all who had the balls to compete...I was thoroughly impressed by the effort and courage it took to lay it on the line!!

39. Aaron wrote...

April 21, 2009 2:00 PM

Yeah, and why did you scale the pull-ups down from 50lb vest to just chest to bar? And why did you scale the overhead squat from 135lbs to 95lbs? Not to mention that 15 foot wallball throws would have been much more challenging than 11.5. There is no comparison to the exertion one expends in a 15 foot wallball to a 11.5 foot wallball. I'm tired of all this scaling.

40. theBurch wrote...

April 21, 2009 4:14 PM

Andy put this up on the CrossFit LA site the Friday before the qualifier.. seems real fitting now based on the critics here in this discussion thread.

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat. - Theodore Roosevelt

The rules were stated... we based our actions on those rules and performed the best we could. Would you have done differently if in our shoes?

41. Kiki wrote...

April 21, 2009 4:29 PM

Congrats to all of the competitors! It was roasting out in Tustin and everyone there pushed beyond it!! I was tired and worn out from being there all day in the sun...and my only job was to take pictures! There were some amazing performances and I can't wait to see it all over again at The Games ~ The Crossfit Community does is right! Big 'ol shout out to Andy!

42. Kiki wrote...

April 21, 2009 4:31 PM

does IT right...still an inferno out here in LA apparently it makes me sleepy and prone to typos, whoops

April 21, 2009 5:22 PM

if someone hasn't already replied to this -

Wall balls were at 10'3" for ladies and 11+ for guys - 11'.
3" I think. Everyone was going with step ups because of the strict standards, both feet on, both knees locked out at the same time and full open hips. Tough to do on a jump and no one was taking any chances on missing a rep.

44. Mark McSharry wrote...

April 21, 2009 6:38 PM

Good times all around, great meeting so many outstanding crossfitters

45. Jason Dunbar wrote...

April 21, 2009 9:43 PM

deejay - feel free to walk the 400m next time you do "Helen" or "Nancy". It's not against the rules.

46. Jason Dunabr replied to comment from deejay...

April 21, 2009 9:48 PM

deejay - feel free to walk the 400m next time you do "Helen" or "Nancy". It's not against the rules.

47. StevieV wrote...

April 22, 2009 12:18 AM

Everyone who is arguing against the box jumps

Please please please
do WOD #1 then WOD #2 (both in the same day with a 4 1/2 hour rest between). Take note that WOD #1 needs to be finished in under 25 minutes and WOD#2 in under 20 (otherwise you get a big fat DNF and you don't get to go to the games). Give your self about 18 hours of recovery and then do WOD #3 (in under 25 minutes) Make sure you do the box jumps as you feel is necessary (but I know you will jump everyone - no step ups right?) to complete the WOD in the time allotment. - also make sure you have someone judge all of you wall balls and "box jumps" chest to bar pullups, air squats, Clean and jerks and overhead squats. If you complete everything in a time that would place you at the Crossfit games feel free to try out next year.

ENJOY! I watched these amazing athletes and I can say that I can't do what they did. So I won't complain about the "box jumps".

48. Daniel Morgan replied to comment from Nikki...

April 22, 2009 8:24 AM

A 100kg clean and jerk is the same thing as a 100kg snatch, they both move the same weight the same distance, right? [/sarcasm]

Having said that, if the competitors were within the rules I have absolutely no problem with step ups instead of box jumps.

49. Dan wrote...

April 22, 2009 9:18 AM

To all the competitors OUTSTANDING in each and everyone of your efforts. NOthing short of perfection! I am honored to be apart of a great community! THANKS FOR THE SHOW!

50. deejay replied to comment from Jason Dunbar...

April 22, 2009 11:12 AM

Why would I walk when the workout prescribes a run?

51. Sara Olsen wrote...

July 7, 2009 5:28 AM

Awesome competition! Is anyone in contact with Brian Chontosh? I went to college with him and lost touch but would love to congratulate him personnally, espcially since I've been doing crossfit for about 3 yrs and understand the commitment (and often pain) it takes to perform like that.

Again, great job to all the competitors!