Tuesday 9.11.12

On this anniversary of 9/11, I thought it fitting to honor a recent local officer who died in the line of duty.  Today, please keep Officer Youngstrom's family and all those affected by the firefighters, police officers, and Americans who died in the line of duty on 9/11 and since.  We are joining CrossFit Brentwood, Diablo CrossFit and other East Bay CrossFit gyms in honoring these men and women.

Officer Kenyon Youngstrom
California Highway Patrol
Bio & Incident Details
Age: 37
 Tour: 7 years
 Badge # 18063
 Military veteran
 Cause: Gunfire
 Incident Date: 9/4/2012
 Weapon: Gun; Unknown type
 Suspect: Shot and killed

Officer Kenyon Youngstrom succumbed to a gunshot wound sustained the previous day while making a traffic stop with another officer on southbound I-680, near Livorna Road in Alamo, at approximately 8:20 am.
Officer Youngstrom had stopped on the shoulder of the freeway to check on deer carcass when the other officer radioed to him that he was pulling over a vehicle for an obstructed license plate. As the vehicle approached Officer Youngstrom's position he signaled for the driver to pull in behind his parked patrol car.
After the vehicle stopped Officer Youngstrom began speaking with the driver as the other officer parked behind them. Officer Youngstrom was still speaking with the subject when the man suddenly pulled a handgun and shot him in the head through the window, knocking him into the travel lane of the of the highway.
The other officer immediately returned fire, killing the subject.
Officer Youngstrom was transported to John Muir Medical Center where he remained on life support until succumbing to his wound.
Officer Youngstrom was a U.S. Army veteran and had served with the California Highway Patrol for seven years. He is survived by his wife, four children, mother, and five siblings.

Strength: Deadlift 1x 5 (add 5-10# from last week)

Conditioning: "YOUNGSTROM" – For time.
To honor his memory and sacrifice, this workout has been modeled after his line of duty death number (#223 CHP Officer line of duty death) and his badge number (BADGE # 18063)

For time:
- 2 mile Run
- 23 Deadlifts (225/ 155#)
- 180 Double Unders
- 63 Pull Ups

*Scale this workout, including the run, to try to complete it in 18 - 24 minutes.
*30 minute cutoff.

*Scaling Options (to keep within the allotted time):
- Run:  1.5 miles or 1 mile
- Deadlift:  155/105#, or 105/ 85#
- Double Unders: 90 double unders including attempts, 180 Single Unders
- Pull Ups: 33 kipping, or 33 Ring Rows

Post weights and times to comments.


  1. SWOD: 1x5 @ 225

    Metcon: Run 1 mile (7:20), 23 deadlifts @ 155, 33 pull-ups. Time 17:30

  2. SWOD: 3x5@250
    Metcon: everything thru 53 pull ups (360 single unders)

  3. SWOD: 1X5 85#
    WOD: 12:00mi/65#DL/25 pull ups 200 singles jumpn rope

  4. swod: 1x5@255(pr)
    metcon: 2mi run 17:31,155#DL,180su,59 pullups.

  5. swod: 1X5 275#

    metcon: 2mi run 17:10, Rx to 35 pull ups @ 30 mins

  6. SWOD 1x5@55# (1x3@265#)

    Metc: 2mi@14:50,195#DL,63PU's,50DU's (did DUs' last)

  7. SWOD: 1x5: 85,105,115,135,155,165#
    WOD: 2miles, 360 singles, 30 pull ups w/band

  8. Swod: 170x5
    Metcon: 28:52 @ Rx

  9. SWOD: 205 1x5
    Metcon: 24:45 1 mi, 180 singles, 32 2"band PU

  10. Swod: D/L. 300x3. 300x1. 300x1
    Metcon: rx... dnf. 38 p/u's

  11. Metcon: 24:38 RX w/ 2mile run.

  12. Wtd pull up 1rm 100#

    Replaced DLs with 53# kb swings 27:05

  13. SWOD: 250x3, 225x5
    Metcon: RX - up to 15 pullups in 30 min. --- then I finished the pullup count with nothing less than 5 at a time.