Archive for March 15th, 2010

Centennial Park Outdoor Cross Traina’s workout of the week

Monday, March 15th, 2010

What an awesome way to start the week guys! Thanks for making this morning a great class!


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.


Challenge 1

Tabata intervals – scores is the total amount of reps completed for the entire interval
Squats
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
115 136 132 88 106 100 118 98 111 87 115 89 104
Push ups

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
100 75 108 59 94 82 116 69 123 82 89 64 61
Sit ups
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
51 75 112 49 84 62 89 68 82 51 89 43 56
Jump lunges
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
132 82 86 91 103 95 125 57 100 80 99 75 81
Bicycle
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
327 240 332 286 334 250 358 320 344 207 317 200 186


Challenge 2

20m shuttle runs
As many laps as possible in 1 minute with 30 seconds rest.

Max Laps in 10 rounds

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
71 71 62 58 72 60 73 67 73 65 73 65 71


Challenge 3

Burpees 1 min
Rest 10 seconds
Burpees 1 min
Rest 20 seconds
Burpees 1 min
Rest 30 seconds
Burpees 1 min

Max reps

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
41 24 56 40 50 30 41 48 38 DNF 39 DNF 38


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 Outdoor Cross Traina’s Coach

4 Fitta Bodies teams smashed the Aroc adventure race at Port Stephens

Monday, March 15th, 2010

Last Saturday saw the final event on the Aroc adventure racing calendar and what a race it was!

We had every type of terrain you could ask for and we had 4 awesome teams participating.

Fitta Bodies 1 – Myself, Matt, Jack

Fitta Bodies 1.555^ – Darrin, Adam, Nelius

Fitta Bodies – Scott, Pat, Sprat

Last Minute Fitta Bodies – Rachel, Jason, Danielle

We started off in the sand dunes at Stockton Beach finding checkpoints attached to flags waving in the distance before heading into the biking sections where we found ourselves riding along the sand at One Mile Beach. Such an awesome thing to do and I can’t think of another opportunity I will have to do it either. Part way along the beach we had to pick up our bikes for some coasteering along the rocks. The rest of the mountain biking trails were pretty sandy, so we found ourselves pushing the bikes almost as much as pedaling them!

We then did some more coasteering and even had a quick swim out to a check point in a rock pool just off shore before heading back to the bikes and making our way to the kayaks at Fingal Bay. We battled the huge swells to cross the bay, dragged the kayaks on shore and did a massive coasteering section. Pretty gnarly too if you ask me, right on the edge all the way.

When we got back to the kayaks, the tide was so low that everybody was carrying their kayaks to the next checkpoint rather than paddling them, so we took a handle each and jogged it the 500m or so. Those babies aren’t light either!

It was onto our final beach run of about 1.5km’s and then we pedaled our bikes to the finish line.

Woo Hoo, we came in 3 hours and 28 mins in 29th place out of 178 teams. Not bad, but we were on track to make it much better than that before our silly mistakes…I’ll explain below.

So where did we go wrong?

We rode straight past CP16, when we got to CP17, we realised and had to ride back. There’s 5 mins atleast.

On the way to CP20, Jack got a massive calf cramp. I have never seen a man scream like this before, his calf pulled up into a ball. So Matt was holding his leg up, I was trying to massage it when a guy came along and quote unquote said “stand back, I’m a massage therapist” As funny as the quote is, he did an awesome job and it was so nice of him to stop and help out. Let’s say another 10 mins lost there.

We completely missed CP25, so we had to go back for that one as well. There’s another 5 mins.

So we know that at CP16 we were in about 12th place and guess what, if we took 20 mins off our time, we would have come in at 12th place…

But, we had a ball!

Well done to team 2 for coming in 3 hours and 33 mins in 38th place! Awesome, must have been that 3 hour, 35km training session we did last weekend!

Awesome result for Team 1.555^ coming in  4 hours and 6 mins in 89th place. They had a goal to come within 1 hour of my team and smashed that by coming in 38 mins after us, well done!

Last minute Fitta Bodies is so named because they only entered 2 days before the event, after entries had closed, but thankfully Alina allowed us 1 more entry into the race. They had a some navigational problems around CP’s 24 and 25 which set them right back and they ended up coming in 4 hours 48 mins in 145th place. They were tracking really well prior to that CP stuff up too!

Other memorable moments of the race…

Matt copping his bike in the jaw whilst carrying it over the rocks

Jack’s turet type outburst when he was cramping up

Of course the quote of the day “Stand back I’m a massage therapist”

Adam, Darrin and Nelius capsizing their kayak in the huge swells

The heavy downpour of rain soon after we all finished the race which saw about 50 people huddle under the Red Bull tent and then the flooded ground to get back to the car

And after it is all said and done, there is always enough energy to overhead squat something at a random location…

So who’s joining us for the next adventure race? It’s time to do something with your new fitness levels!