Posted by

Speal gave us the workout….Kevin Ogar showed us how it’s done.


Chris Spealler is a 7 time CrossFit Games Veteran.  He is known for being the smaller guy on the floor with a bunch of giants….and keeping up with no problem.  Even more than his size or his athletic achievements, Chris Spealler is known for his HEART.  He is a crowd favorite every year at the Stub Hub Center because he works harder and is more humble than you could imagine.


It only makes sense then to have someone with equal heart demo the WOD that Chris gave us.


Kevin Ogar has been competing on the CrossFit scene as long as I can remember.  He is known for being the big guy, the strong guy.  In my opinion, this hasn’t changed.  His website describes what happened to him:


On January 12th, 2014 Kevin Ogar’s life changed forever. He suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.

I was at the competition where Kevin was injured and have had pretty consistent contact with him since.  He has been so positive and has taken EVERY opportunity to turn this tragic accident into an inspiration for others who are dealing with similar struggles.  He has not allowed this obstacle to stop him from doing what he loves.


Make sure to check out:

Chris Spealler at Instagram: @cspealler or

Kevin Ogar at Instagram: @kevinogar and



Vivendi Lab. Week 1. Tuesday.



30 Snatch 135/95

30 Clean and Jerk 135/95


Speal – 135# – 6:06

Kevin – 75# – 7:01


Choose a weight that you can complete this workout in 12 minutes or less.


Skill work for today:

Before the workout: Practice Handstand Holds for 10 min

Post:  Accumulate 2 min in an L-Sit

8 Responses to “Isabel + Grace”

    • Miranda Oldroyd

      Go through the contact page on NorCal CrossFit’s home page!

  1. Brad

    7:40 Rx. Wow, what a good one. Thank you for continuing to post WODS. No matter where the Army sends me, I’ve got my programming!

  2. mercedes

    my amazing, horrible/crazy coach(es) programmed something like this…only it was one snatch/one clean and jerk, one snatch/one clean and jerk…etc to 60. it was horrible :)



  1.  2014 Barbells for Boobs - Kohler Created
Leave a Reply...