THIN GRAY LINE CROSSFIT

The official CrossFit affiliate of the Kentucky State Police Academy

Hello, I am Captain Kyle Nall, Commander of the Kentucky State Police Academy. I would like to cordially welcome you to our affiliate website.

First, Thin Gray Line CrossFit is the official CrossFit affiliate of the Kentucky State Police Academy. Our CrossFit affiliate is a nonprofit affiliate, so there are no membership dues. All you have to do is follow our website for information, WODs (workout of the day), and more. We can currently only allow agency members to workout at our facilities (for insurance reasons), but no matter who you are, you are welcome to follow our website and test yourself with our fitness regimen. If anyone wishes to download the SugarWOD app on their phone (it's also free), you can follow us there as well. We utilize this app to announce our weekly workouts and track progress.

This website is designed to be a place where you can test your limitations by following the same physical fitness programming as the cadets in the Kentucky State Police Academy. Our job is to build Troopers, test your limitations, and provide you with an understanding of what it truly means to be KSP Trooper fit. All of our workouts are "scale-able", so don't let the challenge intimidate you.

Personally, I encourage anyone following this website to find a CrossFit "box" near your home to get personalized coaching. There are a plethora of movements involved in a CrossFit regimen, and if you do not perform those movements with precision and proper form, not only will your workouts be less-than-efficient, but you also risk potential injuries. Read Week 1's blog and glean an understanding about why these workouts are designed the way they are, and also do some research on Rhabdomyolysis and the dangers involved in rushing into a challenging fitness regimen too quickly. There is nothing wrong with scaling, so don't let your ego interfere with your safety.

Lastly, I encourage you to have fun. Let these workouts be a way that you release stress, improve your overall health, and become the best version of yourself. Good luck to each and every one of you!

*Disclaimer: The opinions expressed on this website are not a substitute for qualified medical advice from your personal physician. Accordingly, the author, nor the Kentucky State Police, assume no responsibility nor liability for injury, illness, or other malady incurred on account of the information detailed within this website. We strongly encourage independent research and the guidance of medical professionals as well as professional coaching before starting a physical fitness regimen, health supplements, and/or dietary changes.*

Below you will find some of the common CrossFit abbreviations and jargon. If you can't find it here, a simple Google search will likely yield some clarification.

CROSSFIT ACRONYMS AND ABBREVIATIONS

AMRAP: As Many Reps (sometimes Rounds) as Possible.
Box: A CrossFit gym, or an object you jump on (when followed by "jumps").
BP: Bench Press.
BS: Back Squat.
BW: Body Weight.
CLN: Clean.
C&J: Clean and Jerk.
DB: Dumbbell
DU: Double Under.
DL: Deadlift.
EMOM: Every minute on the minute.
FS: Front Squat.
GHD: Glute ham developer.
GHD Sit-up: Sit-up done on the GHD bench.
GPP: General physical preparedness.
HSPU: Hand stand push up.
KB: Kettlebell.
KTE: Knees to Elbows.
Met-Con: Metabolic Conditioning workout
MU: Muscle Ups.
OHS: Overhead Squat.
PC: Power Clean
Pood: Weight measure for kettlebells.
PR: Personal Record.
PP: Push Press.
Rep: Repetition. One performance of an exercise.
Rx'd: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull.
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
SN: Snatch.
SQ: Squat.
TGU: Turkish Get-up.
TTB/T2B: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WOD: Workout of the day.

Download SugarWOD on your favorite device and track your progress with the rest of the Thin Gray Line community!LOOKING FOR OUR WEEKLY WODS? CLICK HERE!

OR DOWNLOAD SUGARWOD AND FIND US ON THE APP!

National Police Week

The opportunity to honor those who have paid this sacrifice through our PT regimen is, without doubt, one of the reasons I am so driven by my passion for Thin Gray Line CrossFit. We have plenty of reasons to honor these folks, and I believe you will find satisfaction in knowing you were a part of it.

Willpower and Dopamine: Take Charge of Your Brain

According to a 2010 survey conducted by the American Psychological Association, the lack of willpower is the number-one obstacle people face in achieving their goals. Additionally, statistics indicate that less than 25% of people actually stay committed to their New Year’s dietary resolutions after just 30 days.

Sickness-Wellness-Fitness Model: Measure Your Progress

Measuring progress keeps you informed as to where you are. Goals have to be measurable, so you know how far away they are before they can be reached.

Fundamentals: A Necessary Step

Fundamentals of fitness come over time. Arnold didn’t build his legacy in the bodybuilding community in a few short months, so don’t expect to go to the CrossFit Games or perform at the elite level of those athletes any time soon.

Supplements: The More You Know

Fact: There is no such thing as a supplement that does the work for you.

Progressive Overload

The Kentucky State Police Academy can be exhausting if you do not train appropriately. Your body has to gradually adapt in order to tolerate the levels of intensity and training you will endure each week. If your body has not adapted to that before Week 1, the struggle to avoid the Exhaustion Phase will be real.

The Hopper

One of CrossFit’s Fitness Models is called “The Hopper.” I have provided this picture of a hopper, so you have a visual understanding of this model. The theory behind this is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations.

Neuroendocrine Adaptation

Why is this important? If you are interested in building muscle, the key then becomes to understand how the type of training we do does or does not trigger the body to activate this ideal neuroendocrine process.

Mechanics Matter

Scaling is what makes CrossFit an option for every athlete. While there are many ways to scale, or modify, a workout, this should always be done methodically.

Metabolism, Hormones, and Exercising on an Empty Stomach

Some interesting information pertaining to ways to maximize your results. You don't have to take my word for it, though.

Glycemic Index

More on nutrition and diet... specifically Glycemic Index and the carbohydrates and fats that flood the American diet.

Nutrition Matters

You can't out train bad nutrition. I wish you could, but wishing gets us nowhere; action counts. If you really want to perform at your maximum output, live a long life, and feel better than you've ever felt, the best medicine available to you comes through your diet and nutrition.

Trooper Harold Toll

EOW: November 14, 1948

Trooper Harold J. Toll, age 34, was fatally injured Nov. 14, 1948, in an automobile accident while en route to a call for assistance in Anderson County. He was assigned to Post 12 Frankfort. His death came only three months after being commissioned an officer with the Kentucky State Police. Trooper Toll is buried at Sandspring Baptist Cemetery in Anderson County, Ky. In honor of his service and sacrifice, a five-mile stretch of the U.S. 271 bypass in Anderson County has been designated the Trooper Harold J. Toll Memorial Highway.

Trooper Robert Miller

EOW: February 14, 1951

Trooper Robert Renaker Miller, age 24, was involved in a two vehicle crash on US 25 near the Cabindale community of Boone County on February 14, 1951. Trooper Miller was en route to a call for assistance when his vehicle slid out of control on icy roads and struck a utility truck. Trooper Miller died as a result of injuries sustained in the crash. He was a three year veteran of the Kentucky State Police and was assigned to Post 6, Dry Ridge. He is buried at Forest Lawn Cemetery in Erlanger, Ky. In honor of his service and sacrifice, US 25 (Dixie Highway) from the Boone County line to I-275 (Mile Points 4.978-7.589) has been designated the "Trooper Robert Renaker Miller Memorial Highway".

Trooper Lee T. Huffman

EOW: May 19, 1953

Trooper Lee Trebu Huffman, age 27, was struck and killed by an automobile May 19, 1953, while working a vehicle accident in Hardin County. He was assigned to Post 4 Elizabethtown and had served with the Kentucky State Police for two years. He was survived by his wife and young son. Trooper Huffman is buried at Zachary Taylor Cemetery in Louisville, Ky. In honor of his service and sacrifice, KY 218 in Metcalfe County has been designated the Trooper Lee T. Huffman Memorial Highway.

Trooper Herbert C. Bush

EOW: October 11, 1958

Trooper Herbert C. Bush, age 28, was fatally injured Oct. 11, 1958, when an automobile struck his patrol car while he was in pursuit of a speeding vehicle. He was assigned to Post 7 Richmond and had served with the Kentucky State Police for one year and four months. Trooper Bush was survived by his wife. He is buried at Evergreen Cemetery in Newport, Ky. In honor of his service and sacrifice, US 27 from KY 177 in Butler, Ky. north of the Campbell County line has been designated the "Trooper Herbert C. Bush Memorial Highway".

Trooper William Tevis

EOW: May 26, 1963

Trooper William E. Tevis, age 31, was fatally shot May 26, 1963, while assisting another trooper with the arrest of a suspected drunk driver. He was assigned to Post 11 London and had served with the Kentucky State Police for four years. He is buried at Richmond Cemetery in Richmond, Ky. In honor of his service and sacrifice, KY 461 in Pulaski County has been designated the Trooper William E. Tevis Memorial Highway.

Trooper Elmer Mobley, Jr.

EOW: May 28, 1964

Trooper Elmer Mobley Jr., age 33, was fatally injured in a vehicle accident May 28, 1964, while responding to a call for assistance in Pike County. Trooper Cecil W. Uzzle, who was accompanying Trooper Mobley, was also killed in the accident when their vehicle struck large rocks that had fallen in the roadway and were hidden by heavy rain and dense fog. Trooper Mobley was assigned to Post 9 Pikeville and had served with the Kentucky State Police for four-and-a-half years. He was survived by his wife and his nine-year-old son. Trooper Mobley is buried at Oneida Settlement School in Clay County, Ky. In honor of his service and sacrifice, the Wild Cat Creek Bridge at mile marker 15.589, on Kentucky Highway 11 in Clay County, has been designated the "Trooper Elmer Mobley, Jr. Memorial Bridge".

Trooper Cecil Uzzle

EOW: May 28, 1964

Trooper Cecil W. Uzzle, 29, was fatally injured in a vehicle accident May 28, 1964, while accompanying Trooper Elmer Mobley Jr. in response to a call for assistance in Pike County. Their vehicle struck large rocks that had fallen in the roadway and were hidden by heavy rain and dense fog. Trooper Mobley was also killed. Trooper Uzzle was assigned to Post 9 Pikeville and had served with the Kentucky State Police for two years. Trooper Uzzle was not married. He is buried in a cemetery near Morton's Gap in Hopkins County, Ky. In honor of his service and sacrifice, KY 1460 in Pike County has been designated the Trooper Cecil W. Uzzle Memorial Highway.

Trooper Delano G. Powell

EOW: July 8, 1965

Trooper Delano G. Powell, age 28, was fatally shot July 8, 1965, while serving a warrant in Breathitt County. Trooper Powell had accompanied a sheriff's deputy to the residence of the suspect, who opened fire with a shotgun from the cover of his darkened porch. The deputy pulled Trooper Powell to cover, but he died en route to the hospital. The suspect was later apprehended and convicted. Trooper Powell was assigned to Post 13 Hazard and had served with the Kentucky State Police for a year and a half. He was survived by his wife and his three-year-old son and is buried in Sulphur, Ky. in Henry County, Ky. In honor of his service and sacrifice, US 42 in Henry County has been designated the Trooper Delano G. Powell Memorial Highway.

Trooper Mack E. Brady

EOW: November 9, 1966

Trooper Mack E. Brady, age 40, died Nov. 9, 1966, in a vehicle crash in Henderson County while responding to a call for assistance in a domestic dispute. When Trooper Brady swerved to avoid a car that pulled into his path, his car ran off the road, struck a bridge abutment and exploded. Brady was trapped inside. Trooper Brady was assigned to Post 16 Henderson and had served with the Kentucky State Police for 17 years. He was survived by his wife, a daughter and a son, who recently retired from his career as a Kentucky State Police trooper. Trooper Mack Brady is buried at Fairmont Cemetery in Henderson County, Ky. In honor of his service and sacrifice, the KY 425 bypass in Henderson County has been designated the Trooper Mack E. Brady Memorial Highway.

Trooper William H. Barrett

EOW: December 19, 1971

Trooper William H. Barrett, age 35, died Dec. 19, 1971, when he was ambushed and shot in Warren County. Trooper Barrett was assigned to Post 3 Bowling Green and had served with the Kentucky State Police for four years. He is buried in Riverside Cemetery in Woodbury, Tenn. In honor of his service and sacrifice, a five-mile stretch of US 68/80 in Warren County has been designated the Trooper William H. Barrett Memorial Highway.

Trooper James W. McNeely

EOW: April 8, 1972

Trooper James W. McNeely, age 37, drowned while on a flood rescue mission in Franklin County. His death came one day after his sixteenth anniversary of joining the Kentucky State Police. Trooper McNeely and KSP Water Patrol Officer David C. Childs died when the boat in which they were riding was swept over the dam at Lock 4 in Frankfort. Trooper McNeely's body was never found. The two canoeists for whom the officers were searching were later found safe. Trooper McNeely was assigned to Post 12 Frankfort. Trooper McNeely was survived by his wife and three children. His memorial is in Wingo, Ky. In honor of his service and sacrifice, a five-mile stretch of KY 339 in Graves County has been designated the Trooper James W. McNeely Memorial Highway.

Officer David T. Childs

EOW: April 8, 1972

Kentucky State Police Water Patrol Officer* David Thomas Childs, age 39, perished along with Trooper James McNeely on April 8, 1972. The officers were searching for two Louisville teens reported missing on a canoe trip when a swift current in the rain-swollen Kentucky River swept their boat over the Lock 4 dam in Frankfort, Ky. The missing youths were found later unhurt. His body was recovered from the Ohio River near Tell City, Ind. He is buried in the Frankfort Cemetery. In honor of his service and sacrifice, KY 1784, Coffee Tree Road has been designated "Officer David T. Childs Memorial Highway". In 1968, responsibility for the enforcement of boating safety laws was transferred from the Kentucky Dept. of Public Safety's Boating Division to the Division of State Police. In November of 1972, responsibility for boating safety was transferred to the Kentucky Transportation Cabinet.

Trooper Walter Thurtell

EOW: September 29, 1972

Trooper Walter O. Thurtell, age 42, died Sept. 29, 1972, from injuries sustained in a vehicle accident while en route to a call for assistance in Logan County. Trooper Thurtell was assigned to Post 3 Bowling Green and was a 15-year veteran of the Kentucky State Police. He is buried in Greenwood Cemetery in Adairville, Ky. In honor of his service and sacrifice, a 14-mile stretch of KY 431 in Logan County has been designated the Trooper Walter O. Thurtell Memorial Highway.

Trooper Joe Ward, Jr.

EOW: April 23, 1973

Trooper Joseph Ward Jr., age 25, died April 23, 1973, after being struck and killed by a vehicle while working an accident in Hopkins County. Trooper Ward was assigned to Post 2 Madisonville and was a four-year veteran of the Kentucky State Police. He is buried in Hillcrest Cemetery in Grant County, Ky. In honor of his service and sacrifice, US 25 from Dry Ridge Road to KY 491 in Grant County has been designated the "Trooper Joseph Ward Jr. Memorial Highway".

Lieutenant William C. Smith

EOW: April 26, 1973

Lt. William C. Smith, age 45 was shot on November 10, 1972, while attempting to arrest a murder suspect in Warren County. Lt. Smith died on April 26, 1973 as a result of the shooting. Lt. Smith was assigned to Post 3 Bowling Green and was a 24-year veteran of the Kentucky State Police. He is buried at Fairview Cemetery in Bowling Green, Ky. In honor of his service and sacrifice, a portion of US 31W in Warren County has been designated the Lt. William C. Smith Memorial Highway.

Trooper John Hutchinson

EOW: June 4, 1975

Trooper John Wayne Hutchinson, age 29, was fatally shot June 4, 1975, while making an arrest of a drunk driver in McCreary County. Trooper Hutchinson was assigned to Post 11 London and had served with the Kentucky State Police for two years. He is buried at Elk Springs in Wayne County, Ky. In honor of his service and sacrifice, KY 90 in Wayne County has been designated the Trooper John W. Hutchinson Memorial Highway.

Trooper Bobby McCoun

EOW: September 1, 1975

Trooper Bobby A. McCoun Jr., age 23, died Sept. 1, 1975, as the result of an accidental shooting at the Pikeville jail in Pike County. Trooper McCoun was assigned to Post 9 Pikeville and served with the Kentucky State Police for two years. He is buried at the Lawrenceburg Cemetery in Anderson County, Ky. In honor of his service and sacrifice, a five-mile stretch of US 127 in Anderson County has been designated the Trooper Bobby A. McCoun Memorial Highway.

Trooper William Pickard

EOW: January 1, 1976

Trooper William F. Pickard, age 26, was fatally shot while attempting to serve an arrest warrant in LaRue County. Trooper Pickard had accompanied two Hodgenville police officers to the home of the suspect, who had been charged with assault and wanton menacing. As Trooper Pickard approached the front door, the door flew open and a shotgun blast was fired, striking the trooper fatally. Trooper Pickard was assigned to Post 4 Elizabethtown and had served with the Kentucky State Police for four years. He was survived by his wife and 13-month-old son. Trooper Pickard is buried at Red Hill Cemetery in Hodgenville, Ky. In honor of his service and sacrifice, a five-mile stretch of KY 61 in LaRue County has been designated the Trooper William F. Pickard Memorial Highway.

Lieutenant Willis D. Martin

EOW: April 26, 1977

Lt. Willis D. Martin, age 44, died April 26, 1977, in a vehicle accident in Hardin County. He was assigned to Post 4 Elizabethtown and was a 20-year veteran of the Kentucky State Police. He is buried at Hardin Memorial Gardens in Elizabethtown, Ky. In honor of his service and sacrifice, a six-mile stretch of KY 251 in Hardin County has been designated the Lt. Willis Martin Memorial Highway.

Trooper Clinton E. Cunningham

EOW: February 11, 1979

Trooper Clinton E. Cunningham, age 29, died Feb. 11, 1979, after being ambushed in Franklin County. He was shot in the back while investigating a false report of a break-in at a store on US 127 north of Frankfort. The perpetrator was caught and prosecuted. Trooper Cunningham was assigned to Post 12 Frankfort and had served with the Kentucky State Police for three years. He is buried at Memorial Gardens in Richmond, Ky. In honor of his service and sacrifice, KY 1986 in Madison County has been designated the Trooper Clinton Cunningham Memorial Highway.

Trooper Edward R. Harris

EOW: November 7, 1979

Trooper Edward R. Harris, age 29, was fatally shot Nov. 7, 1979, during the course of a traffic violation stop. According to a witness, Trooper Harris was struck first by a shot fired from inside the suspect's vehicle and again as he lay in the road. Trooper Harris was assigned to Post 4 Elizabethtown and had served with the Kentucky State Police for six and a half years. He was survived by his wife and three young children. He is buried at Red Hill Cemetery in Hodgenville, Ky. In honor of his service and sacrifice, KY 3005 in Hardin County has been designated the Trooper Edward Harris Memorial Highway.

Trooper Jerome S. Clifton

EOW: October 1, 1980

Trooper Jerome S. Clifton, age 30, was fatally shot Oct. 1, 1980, while attempting to arrest a shooting suspect in a domestic disturbance incident in Pike County. Trooper Clifton was assigned to Post 9 Pikeville and was a nine-year veteran of the Kentucky State Police. He was survived by his wife and two daughters. He is buried at Davidson Memorial Gardens in Ivel in Floyd County, Ky. In honor of his service and sacrifice, the US 23 railroad bridge between Allen and Dwale has been designated the Trooper Jerome "Butch" Clifton Memorial Bridge.

Detective Darrell V. Phelps

EOW: August 7, 1981

Det. Darrell V. Phelps, age 34, was fatally shot Aug. 7, 1981, while investigating illegal cultivation of marijuana in Edmonson County, Ky. He was assigned to Post 3 Bowling Green and was an 11-year veteran of the Kentucky State Police. He was survived by his wife and 2 children and he is buried at Union Cemetery in Quality, Ky., in Butler County. In honor of his service and sacrifice, an eight-mile stretch of KY 1153 in Butler County has been designated the Det. Darrell V. Phelps Memorial Highway.

Trooper Johnny M. Edrington

EOW: December 20, 1988

Trooper Johnny M. Edrington, age 34, was shot and killed Dec. 20, 1988, during a traffic stop on KY 80 seven miles west of London in Laurel County. No suspect was ever apprehended. Trooper Edrington was assigned to Post 11 London and had served with the Kentucky State Police for three years. He was survived by his wife, who was expecting the couple's first child. Trooper Edrington is buried in Brookside Cemetery in Campbellsville, Ky. In honor of his service and sacrifice, US 68 in Taylor County has been designated the Trooper Johnny M. Edrington Memorial Highway.

Trooper Johnny Adkins

EOW: November 24, 1995

Trooper Johnny Adkins, Post 9 Pikeville, died as a result of injury suffered on November 19, 1995, while attempting to arrest a suspect, in Martin County. In honor of his service and sacrifice, KY 3 from the Johnson/Martin County line to the Martin/Lawernce County line in Martin County, has been designated the "Trooper Johnny Adkins Memorial Highway."

Officer Jason Cammack

EOW: April 23, 2000

Officer Jason Cammack, the first KVE Officer killed in the line of duty, died on Easter Sunday, April 23, 2000. Officer Cammack was on routine patrol on I-64 eastbound near the Midway exit in Woodford County when he crossed the median and accelerated into the westbound lane in an apparent attempt to stop a speeding vehicle. Officer Cammack lost control of his vehicle, struck a rock embankment, and died as a result of injuries sustained in the crash. In honor of his service and sacrifice, US 60 in Franklin County, from US 460 to the Woodford line is known as the "Officer Jason Cammack Memorial Highway."

Trooper Jonathan Leonard

EOW: December 19, 2006

Trooper Jonathan Leonard, age 28, was involved in a two vehicle crash on US 119, in the community of Sidney in Pike County. Trooper Leonard was assigned to Post 9 Pikeville and had served with the Kentucky State Police for three years. In honor of his service and sacrifice, KY 468 in Pike County was named the "Trooper Jonathan K. Leonard Highway" in June of 2008. This was by fiscal court resolution.

Trooper Anson Blake Tribby

EOW: January 22, 2013

Trooper Anson Blake Tribby, Post 8 Morehead, was killed on January 22, 2013, in an automobile crash in an off-duty capacity while notifying Post 8 of a vehicle fire in the westbound lanes of I-64 near Winchester. In honor of his service and sacrifice, I-64 from mile point 95.000 to mile point 105.000 in Clark County has been designated as the "Trooper Anson Blake Tribby Memorial Highway".

Trooper Eric K. Chrisman

EOW: June 23, 2015

Trooper Eric K. Chrisman, age 23, was fatally injured on June 23, 2015 in a vehicle collision while en route to a reckless driving complaint on US 62 in Livingston County. Upon receiving his commission as a Trooper, he was assigned to Post 1, Mayfield, where his death came only six months into his career. Trooper Chrisman is buried at Sand Spring Baptist Cemetery in Anderson County. In honor of his service and sacrifice, KY 326 in Anderson County has been designated the “Trooper Eric K. Chrisman Memorial Highway” in November of 2016.

Sergeant David R. Gibbs

EOW: August 7, 2015

Sergeant David R. Gibbs, age 42, was traveling westbound on KY 210 near the Green & LaRue County line when he entered a rain soaked sharp curve. His marked KSP vehicle traveled into the oncoming lane where it was struck by another vehicle. Sgt. Gibbs was pronounced deceased at the scene August 7, 2015. He was in route to provide an official escort to a funeral procession. Sgt. Gibbs was assigned to Post 15 Columbia and had served the Kentucky State Police for over 17 years. He was survived by his parents and a son. Sgt Gibbs is buried in the Rineyville Memorial Cemetery in Hardin County.

Trooper Joseph Cameron Ponder

EOW: September 13, 2015

Trooper Joseph 'Cameron' Ponder, age 31, was fatally shot on September 13, 2015 while conducting a routine traffic stop on Interstate 24 in Lyon County. Upon receiving his commission as a Trooper, he was assigned to Post 1, Mayfield, where his death came only nine months into his career. Trooper Ponder is buried at Kentucky Veteran's Cemetery in Ft. Knox, Ky. Interstate 24 in Lyon County, from the Caldwell County line to its intersection with Kentucky Route 293, is designated as the Trooper Joseph Cameron Ponder Memorial Highway.

380 Coffee Tree Road, Frankfort, Kentucky, United States
Kentucky State Police Academy