Month: September 2018

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

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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

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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  • This website will still be available, but no longer active.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

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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

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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.