Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

W.O.D. 8.5.10

Five rounds of:

50 Double unders
35 Knees to elbows
185/125 pound Overhead walk, 20 yards

CrossFit KoP will host a Level 1 Certification on September 18th/19th. Click here for more details...and yes that does mean more adventure WOD's right around the corner!

Obesity Rates Keep Rising by Denise Grady

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
-Thomas Jefferson

Ashley 75# (3rds) 23:30
Laura 95# (3rds) 18:46
Peterson 95# 41:46
Lindsey #53 (3rds) 23:36
Seth 125# 48:21
Melinda 65# 34:31
Dana 63# 33:14
Megs 85# 36:28
Kristen S. 85# (4 rds=32:40)rest(5 rds=42:10)
Jerry 155# 43:30
Olan 155# (4 rds) 42:11



Charlie Y. said...


Peterson said...

Those outdoor adventures are a BLAST! =_=

Melanie said...

I love adventures!!!!

Patti said...

There is a 6.2 mile mud run, with 17 obstacles at McGuire Airforce base on Sat Sept 11th. I signed up a team named CrossfitKOP. There are 5 to a team. If anyone is interested just sign up on the website www.mcguiremudrun.org. I have a detailed description of each obstacle if anyone wants me to email it to them. Just give me you email address. :)))

Christina (CC) said...

Where my 6am dawgs at? Can someone pull me out of bed please? Again, this morning - woke up at 5:30, and decided to go back to bed...

Joseph said...

Patti, can you please email me the details of the McGuire Run? Thanks! joseph.b.mulhern@gmail.com

Chris P. said...

CC, you better be there tomorrow at 6, I'm coaching!

Jason Lyons said...

I did this WOD when it was released. It is extremely hard. Good luck to all doing it.

Christina (CC) said...

I, again, slept through the 6am.

Also, who released the Crossfit Fran video to my co-workers?! They will not inform me - I was out yesterday afternoon and I came in this morning to them telling me I am an "internet star." What will I tell my mother?! haha.

Andy said...

Amiee and others


I can't make it to classes for a variety of reasons. To compensate I have been doing pullups, pushups, air squats and sit ups. My routine is usually 4 sets of each with 25 reps or 10 sets of 10. Unfortunately, I am a creature of habit and would like to stick to a routine.My question is, will I see enhanced results if I keep up this "routine" or would you recommend I change up each day ...really hoping to be able to keep to the routine I have. FYI, I do try and supplement with short/quick runs and long runs

Thanks for the advice.


Chris P. said...

My personal take on it is that doing 4 sets of 25 or 10 sets of 10 will get you good at 4 sets of 25 or 10 sets of 10, but that's about it. While those movements are great, mix the way you do them: Throw some sprints in. Do 10-9-8-7-6-5-4-3-2-1 of push ups and air squats. Do As Many Rounds As Possible in 20 minutes of 10 squats, 10 situps, 10 push ups. Do Tabata (fill in the blank). Do 4 rounds of 400m sprint, 25 air squats.
Get some other movements in too: like lunges, bear crawls, handstands, and burpees (everyone's favorite). Grab a suitcase, throw some jeans in it and deadlift it. Press it overhead. Find a big rock out back and pick it up 30 times for time.
Vary the way you do things: Do wide push ups, narrow push ups, clapping push ups, etc. By mixing up the way you do exercises, your body will be better suited to the variety of life. Just my 2 cents.

Nikki said...

Andy, I second everything that Plentus said. Routine is easy and comfortable... but it's not very effective at developing broad, general fitness. In the words of Greg Glassman, "mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy."

Here are some ideas Aimee has posted for WODs away-from-home:

Good luck!

Jason Lyons said...

In addition to everything that was said previously, one point that I want to hammer home not only for Andy but for everyone is that INTENSITY is the magically element to all that we do. Sure you will see results by going through the motions but you will never fully unlock your potential until you are giving everything you have during a workout. Sure, this amount is different for all of us but find the point where you are uncomfortable and fight through it. I encourage everyone to fight as hard as they can while they are doing the workouts. Always try to take a little shorter break, always try to do another extra rep before putting the barbell down, always try to go a little faster and I promise you before long, that will be the norm for you. CrossFit without intensity is just a bunch of functional movements. MAGIC happens when you push beyond your limits ever trying to develop new ones. You are all capable, you just need to believe in yourselves.

I love when people reach their limits and think give me your worst for I will give you mine and fight right through it and accomplish things they did not think possible. Dorothy finishing Grace Rx, Liz sprinting in the gym with everything she had. You all have had this moment at least once. Feed on it, seek more of it, become addicted to it and you will be amazed at what can happen.

Nikki said...

Well said Jason!

Andy said...

Got it. Thanks to all for your coaching, perspective and for keeping me honest - I was hoping to take the easy way out and just go through the motions - and worse, trying to convince myself that I was getting a good workout... now I have confirmation that I was just fooling myself.


Aimee Lyons said...

Andy- I'm just getting to the blog now, albeit a tad late to answer your question. I hope all is well, I echo everything the coaches have said to you, and they have said it well!!

In addition to everything they stated always keep the core definition of CrossFit in mind, Constantly Varied, Functional Exercises, Executed at High Intensity and you will be on the right track.

Anonymous said...

Hi all,
can someone recommend 2-3 hotel gym workouts?
Dont have much to use (some db and other cardio machines and prob a few other things).
Thanks guys!!