Thursday, August 27th, 2009
We perform X Fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.
After a decent warmup today, we embarked on one of the longest challenges we have done.
Well done to everyone, really pushing hard for a solid 35 – 50 min non stop workout. You all looked like you felt it!
My favourite part is the awesome results by a few people who claim to hate and not be good at running. It doesn’t take much effort or a lot of time to change that mind set and run like a champion!
Challenge 1
800m run
100 skips
300m backwards run
Then
20 push ups
20 squats
20 sit ups
20 burpess
x
5 rounds
Then
800m run
100 skips
3oom backwards run
For time
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Monday, August 10th, 2009
It was a bit of a leg blast and running overload today, I think you may have sore legs tomorrow…
We perform Fitta Fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.
Warm up
20m shuttle
forwards, high knees, heel flicks, sideways, backwards, side rotation
3 times through
Challenge 1
Option a) 5 sit ups, 10 push ups, 15 squats
Option b) 10 sit ups, 10 push ups, 15 squats
Option c) 15 sit ups, 10 push ups, 15 squats
one the minute every minute for 10 minutes
How many of the 10 minutes did you complete required reps?
| Rachel |
Gareth |
Lynette |
Nelius |
Jane |
Carissa |
Peta |
Tori |
Greg |
| c) all |
c) 9 |
b) 7 |
b) 6 |
b) 4 |
a) all |
a) 4 |
a) 2 |
a) 2 |
Challenge 2
Wlaking lunges 100
Spiderman 10
Walking lunges 75
Spiderman 15
Walking lunges 50
Spiderman 20
Walking lunges 25
Spiderman 25
For time
| Nelius |
Gareth |
Lynette |
Rachel |
Jane |
Carissa |
Peta |
Tori |
Greg |
| 12:25 |
12:55 |
13:20 |
up to 25’s |
up to 25’s
|
up to 25’s
|
up to 50’s |
up to 50’s
|
up to 50’s |
Challenge 3
Run 800m
30 dips
Run 300m
5 roll ups
5 burpees
5 roll ups
Run 300m
30 dips
Run 800m
For time
| Gareth |
Rachel |
Nelius |
Carissa |
Jane |
Tori |
Greg |
Peta |
| 12:!7 |
13:20 |
13:23 |
15:55 |
up to 800m run 13:18
|
up to 800m run 14:50
|
up to 800m run 15:35 |
up to dips 15:52
|
If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>
See you all in the park soon- Troy Shipsey
Centennial Park Group Personal Fitness Trainer
Tags: bootcamp centennial park, circuit training, fun outdoor fitness classes, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, group personal training centennial park, group training centennial park, outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney, outdoor group training sydney, outdoor training centennial park
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