Public Safety Fitness
HCPF CrossFit & TSAC
HCPF CrossFit & TSAC
At Public Safety Fitness, we research and apply appropriate, effective strength and conditioning strategies to optimize job performance and prevent injury for our tactical athletes. Our training methods aim to bridge the gap between job specific requirements and physical fitness for Henrico County Deputies, Firefighters, and Police Officers. We strongly believe that as our tactical athletes’ quality of life is enhanced, they will be both mentally and physically equipped to serve Henrico County.
“The Shield” 10K Run:
Captain Joseph Bartos from the Division of Fire finishes 1st overall at 45:37 and captured first place in the male over 40 division, followed by a photofinish between firefighters Adam Humphrey and Kristin Skowron at 46:23 who both capture first place in the under 40 divisions. Next is Sargeant Erica Zubof crossing the finish line at 54:13, followed by Officer Latrice Gordon – earning first place in the female over 40 division at 55:30. And just 2 steps behind is Detective Jeff Ensor from the Police Division finishing at 55:34.
The 10K Row Challenge:
Assistant Fire Marshall Jeff Adams accomplished first place overall in the male over 40 division with a jaw dropping time of 39:11.9! Detective Joe Burroughs was just behind him finishing at 39:45.1. Officers Ninamarie Elliott and Michele Cosel battled head-to-head for the female under 40 division with Ninamarie finishing 1st at 42:43.3 and Cosel only less than 1:30 behind. Firefighter Adam Humphrey also received top tactical athlete for male under 40 division finishing at 42:54.5, Captain Christina Pickens claimed the female over 40 division at 55:02, and Deputy Shaquandra Brown finished with a respectable time of 49:06.
The CrossFit Competition – complete as many reps as possible in 20 minutes of a 21-15-9 rep complex of deadlifts, burpee box jump overs and pull-ups. After completing all of the reps above, the athlete had to complete as many wall ball’s as possible with the remaining time left.. Ninamarie Elliott placed first placed overall in the female under 40 division with 101 wall balls completed! Joe Burroughs took the top spot by 2 wall balls, at 88 wall balls, for the male over 40 division while Doug Burton accomplished 86 wall balls. Adam Humphrey claimed the male under 40 division with 22 wall balls and Michele Cosel accomplished 26 wall balls.
The Relative Strength Competition
The camaraderie and support between the athletes really fulfilled the vision and spirit of the games of a “friendly fitness competition” between all three public safety divisions. New personal records were attained and 3 athletes broke 1000 total pounds lifted and 2 of these athletes lifted over 5x their body weight ! The results were the following: (back squat/bench press/deadlift)
Officer Billy Nagle squatted 580 pounds! Joshua Gaskins, Detective Marc Downer, FMO Jeff Adams, and Captain Mike Crawford were there to spot!
The Team Series:
The 2018 Police Division winners Austin Lafollette and Alan Jensen wanted to defend their title, firefighters Kelsey Thomas and Tyrell Austin along with officers Scottie Shoemaker and Allen Bennett were previous contenders who wanted another shot, 2017 Public Safety Games winner Henry Frye reenlisted, and many new competitive faces were eager to capture the throne. Each team of 2 consisted of either 2 males, or 1 male and 1 female, and all pushed hard through 5 preliminary challenges in the attempt to earn 1 of 3 spots in the final event. The challenges tested their overall preparedness, endurance, strength, and will power using a combination of unique tactical and physical strategies. Every week a teaser, sometimes inexplicable, was published to heat up the competition and get the athletes thinking of what’s to come.
“Code 10-13…officer needs help!” May 6th through May 10th was Challenge 1 and this was the first teaser given. It was a short, intense tactical grinder where both partners started off and finished the workout with the Keiser (a heavy steel block that must be hit by a rubber sledgehammer and moved about 9 feet), but preceding the finish was a 6 round grinder of ten 10-yard figure-8 tactical shuttle runs, thirteen sandbag clean to shoulder and box step overs, and a heavy 10-yard dummy drag where partners alternated every movement until complete. The high intensity nature of this challenge left the athletes, with what we like to call, “smoked”. Times of completion were between 12:41 and 17:44.
The phrase “What goes up, must come down” coupled with a picture of a ladder truck and another picture of a simple physics of friction calculation teased the athletes about challenge 2 held between May 13th through May 17th. This was a test of overall work capacity, cardiorespiratory endurance and muscular endurance, but more so a gut check, literally. The long ladder scheme couplet accomplished a total of 315-yards of heavy sled pushes and 210 calories rowed per partner, 3 pukies, and times of completion between 42:08 to 54:23.
With Challenge 3 on the horizon, there were no clear winners after the first 2 grueling events. May 20th through May 24th was not only the final challenge, it would be equivalent to watching multiple college football games in overtime fighting to appear in the big bowl game. The teaser? A picture of a three-leaf clover was the hint. “The Rule of 3’s” was the name of challenge 3 because that was the nature of it: a 3-part challenge that tested the athletes’ strengths in 3 different ways. It included a relative strength and power competition with a 1-repetition maximum Clean, Front Squat, and Push Jerk, a max distance 2-arm farmer’s carry at 53-pounds and 35-pounds each hand for males and females, respectively, to test grip strength and endurance, capped with a 300-yard shuttle run to test anaerobic power and speed.
Make no mistake about it, the standings were shaken up and the result brought a new first going into the final event. An unexpected twist happened…a tie for first place within the Police Division. Meaning, the best Fire team, the now two best Police teams, and the next best overall team (due to Sheriff only having 1 team) were headed to the finals! Remarkably, the final make-up of the teams were 1 male/male and 1 male/female from both Police and Fire.
Austin Lafollette, Alan Jensen, Deanna Dickson and Andrew Lehatto from Police versus Ethan Huey, Tyler Brown, Kelsey Thomas and Tyrell Austin from Fire. They all face the grand finale of the entire Public Safety Games competition and a roughly 45:00 long course that requires teamwork, communication, tactical awareness and mental toughness. As the athletes tackle the challenges of the course and fight through physical exhaustion, the voices of supportive family, friends, and fans are in the background cheering them on.
Congratulations to FFs Ethan Huey, Tyler Brown, Tyrell Austin & Kelsey Thomas in winning the battle for the throne and the bragging rights of
“Fittest Public Safety Division” of 2019 for the Division of Fire!