New Public Safety Fitness SharePoint Team Site Launch Date: October 1, 2018

NEWS: Our merge date from WordPress to our Henrico County Public Safety Fitness SharePoint Team Site is Monday, October 1st.  Both the HCPF CrossFit and Henrico Tactical Strength & Conditioning WordPress Internet sites will no longer be active.  All of our programming and resources will be accessible through Henrico County’s Office 365 Share Point app instead.

Our IT department will be notifying all of sworn public safety via email with the link to the site and details/instructions soon.

Once you gain access, you will see the workouts posted for next week on the Team Site.  Once this occurs, be sure to Follow the Team Site so you stay informed!

WordPress Site Merge to SharePoint Team Site Soon

NEWS: Our merge date from WordPress to our Henrico County SharePoint Team Site is coming soon!  You can expect the following to happen:

  • Regular participants will be notified with the details/instructions.
  • This website will still be available, but no longer active.
  • Everything you see on this website, plus more, will be on SharePoint.

Stay tuned for details!

TSAC Programming: Block 3 Strength Endurance & Work Capacity Training 09/05/2018 – 10/1/2018

Our third block of training will be devoted to Strength Endurance & Work Capacity Training.  See the link below to see the programming.

Be sure to check the calendar for dates and times offered. (*Instructor led sessions are subject to change due to unpredictable environment conditions, and availability of the multi-purpose room.)

Block 3 Layout

  • Mondays- Work Capacity Intervals
  • Wednesdays- Muscular Density Training (bodyweight scheme)
  • Fridays- Complex Grinders

TSAC_Block3_09052018_10012018_FY18_19

Come to class to learn the movements, methodology, and mindset!

http://employees.henrico.us/info/hcpsfitness/

Block 3, Day 1 WOD

Wednesdays are Muscular Density Training Days.

Durability Warm-Up: 3 sets x 5 reps

  • Thoracic Bridge
  • Cat-Camel
  • Updog-to-Squat
  • Squat-to-Standing Forward Bend
  • Deadbugs each side
  • Hinge w/ I, Y, T Raises

Muscular Density Conditioning:  Week 1- TESTING

Complete 1:00 Max Repetitions of the following movements in this order

  • Burpees
  • Sit-Ups
  • Pull-Ups
  • Lunges
  • Hand-Release Push-Ups
  • Rest 2:00 after each attempt.

After completion of test, perform 4 Rounds x 30% of reps accomplished of each movement in a circuit.

An 8-20# Weight Vest can be worn during these workouts, but not during testing.

Core Chassis: 10:00 Slow

  • Elbow Plank Diagonals 5 x :03 Hold each
  • Kneeling Slashers x 12 each
  • Prone Back Extensions x 10

Cool-Down:  Flexibility & Myofascial Release

The rest of the program will be posted soon.

Block 3 Update

Tactical athletes,

Enjoy your Labor Day and extra recovery day as we move into Block 3 on Wednesday, September 5th!

This Block will begin next Wednesday 9/5 and end on Monday 10/1.  We will be focusing on work capacity and strength endurance.  Details will be posted soon.

Public Safety Fitness Programming Calendar September & October 2018 & Website Updates

Please review the September & October 2018 Programming Calendar

NEWS: Our merge date from WordPress to our Henrico County SharePoint Team Site is coming soon!  You can expect the following to happen:

  • Regular participants will be notified with the details/instructions.
  • This website will still be available, but no longer active.
  • Everything you see on this website, plus more, will be on SharePoint.

Stay tuned for details!

Summer Splash Challenge!

The Fitness and Wellness Division invites you to participate in the Health Trip August hydration challenge, Summer Splash. For each day in August, you will record your water intake using a tracking sheet. The goal is to drink a minimum of eight 8-ounce cups of water each day. For more information, visit the Health Trip page on the Employee Portal http://employees.henrico.us/govt-ft/my-healthtrip/ , or contact the Fitness and Wellness Office at (804) 501-7559.

Make a note to return your completed tracking sheet to the Fitness and Wellness Division by September 7, 2018, for a change to win a prize!

TSAC Programming: Block 2 Anaerobic Capacity & Lactate Threshold Training 08/06/2018 -08/31/2018

Our second block of training will be devoted to Anaerobic Capacity & Lactate Threshold Training.  See the link below to see the programming.

Be sure to check the calendar for dates and times offered. (*Instructor led sessions are subject to change due to unpredictable environment conditions, and availability of the multi-purpose room.)

Block 2 Layout

  • Day 1- Anaerobic Rowing Intervals
  • Day 2- Lactate Threshold Runs
  • Day 3- Ruck ‘n Burpees

TSAC_Block2_08062018_08312018_FY18_19

Be sure to purchase your T-shirt! Orders are due Monday, August 6th, 11:59 pm.  See link below or the previous post for details.

http://employees.henrico.us/info/hcpsfitness/

New Shirt Order. New Design!

CreateMyTee.com/Join/63437

This shirt design is called our “Tactical Athlete” design.

Whether you are a Henrico Firefighter, Police Officer, or Sheriff Deputy this shirt is for you, especially if you exercise on a daily basis!  The term “tactical athlete” if you are unfamiliar with it, is defined as employees or volunteers for community, state, or national organizations (governmental or nongovernmental) whose missions are to protect against various threats using their minds and bodies.  Tactical athletes must be ready for any and all physical, environmental, and psychological threats, and should be in top physical condition to protect and serve others to the best of their ability.

This shirt design is different from our others in the past for the following reasons:
-Different shirt type 50/50 cotton/polyester blend.
-Colors: Forest Green, Sand, Navy Blue, Heather Dark Grey
-Not specific to either CrossFit or TSAC program but more inclusive with the use of the maltese cross and badge eagle on the left sleeve
-The addition of our “We Don’t Quit” slogan on the back
-New design on the front with a shield, US flag, thin blue and red lines, and “Tactical Athlete” across the front.

So whether or not you exercise on your own, or with our sworn fitness programs, feel free to be apart of this shirt order and be a part of the change!

If we can get 50 shirt orders our price will be about $15.55 per garment.
*Sizes 2x and up are an additional $2-$5 per depending on the size.

Remember to only order the shirts you want, and to order through the payment screen and until you see the order is complete.  You will not be charged until the order is closed on 8/6/2018 at midnight.

Shirt Orders are due Monday, August 6th at 11:59 PM.

Here are some basic instructions of how to order:  (if you have ordered in the past with us, just use your already existing username/password.)

1) Enter link and Click link “Join A Group Order / CreateMyTee”

Link to Order:  CreateMyTee.com/Join/63437 

2) Create an account: Enter basic info (name, email, phone, create a password) *email will only be used to send you info about your order

3) Click ‘Join Order’

4) Click ‘Enter my order selections’ to view proof (click on proof to see it enlarged) and ultimately place your order.

5) You can either view the proof and sign back in later with sizes and payment, or proceed right then by entering in shirt sizes and click next to enter in payment.

6) Follow steps to enter quantity and enter in payment. *Order summary will be on the left side.

7) NOTE: Until all orders are in, your card will not be charged.

8) All garments will ship together to the coordinator once the order deadline has past and the order has been closed by the coordinator.

Please contact Joshua Gaskins at 501-7218/gas001@henrico.us with any questions or concerns.