Archive for the ‘Workout of the week’ Category
Monday, June 28th, 2010
Although it was a little chilly this morning, this was an awesome workout to start the week. Well done guys!
For those interested in joining, we perform X-fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all workouts are results based by either time or repetition.
Workout 1
On the minute every minute perform one of the following depending on your fitness level;
a) 5 sit ups, 10 push ups, 15 squats
b) 10 sit ups, 10 push ups, 15 squats
c) 15 sit ups, 10 push ups, 15 squats
Repeat for 10 minutes
Workout 2
On the minute every minute perform 20 mountain climbers
Use the rest of the minute to do backwards walking lunges until you reach a total of 200 lunges
Every minute the timer will beep which means you have to run back to your towel and do your mountain climbers then carry on your lunges from your previous count.
Workout 3
Run 60 seconds
Rest 60 seconds
Runs will increase by 30 seconds each time all the way to 3 minutes
Rest will stay consistent at 60 seconds each time
When the runs reach 3 minutes in length, they will decrease 30 seconds at a time all the way back to 1 minute
See you all in the park soon- Troy Shipsey
Centennial Park Outdoor Cross Traina’s Coach
Tags: bootcamp alternative centennial park, bootcamp alternative eastern suburbs, bootcamp centennial park, bootcamp eastern suburbs, bootcamp sydney, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, outdoor group personal fitness training centennial park, outdoor group personal fitness training eastern suburbs, outdoor group personal fitness training sydney
Posted in Workout of the week | No Comments »
Monday, May 17th, 2010
Awesome workout out this morning, working with a running stop watch, it was up to you to get through all the workouts as quickly as possible.
For those interested in joining, 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.
Workout 1
Run 800m
20 push ups then run 300m
40 sit ups then run 300m
60 squats then run 300m
80 mountain climbers then run 300m
100 bicycle
Run 800m
Workout 2
50 walking lunges
10 spiderman
40 walking lunges
15 spiderman
30 walking lunges
20 spiderman
20 walking lunges
Workout 3
Burpees
Roll ups
2o metre shuttle run
1 rep of each on the first round, 2 reps of each on the second round etc all the way up to 10 reps of everything
See you all in the park soon- Troy Shipsey
Centennial Park Outdoor Cross Traina’s Coach
Tags: bootcamp eastern suburbs, centennial park bootcamp, centennial park group fitness training, fun outdoor fitness classes, group fitness centennial park, group fitness sydney, group personal training centennial park, outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney
Posted in Workout of the week | No Comments »
Monday, May 3rd, 2010
A bit chilly this morning guys, but it was a great workout!
For those interested in joining, 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.
Workout 1
One the minute every minute run across the diamond then do 2 burpees
Finish off the minute with knee to chest sit ups
Repeat for 10 minutes
Workout 2
20 metre shuttle runs
60 seconds running 60 seconds rest
Decrease by 10 seconds each time all the way to down 10 seconds then increase by 10 seconds each time back up to 60 seconds
Always resting for the same time frame you are running for.
Workout 3
As many push ups as possible in 5 minutes
Every time you stop you have to do 10 air jacks then resume your push ups.
Workout 4
1 minute of bicycle
1 minute of jump lunges
1 minute of mountain climbers
Repeat the circuit 3 times with no rest
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
Tags: bootcamp centennial park, bootcamp eastern suburbs, bootcamp sydney, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, group personal training centennial park, outdoor group training sydney
Posted in Workout of the week | No Comments »
Tuesday, March 30th, 2010
Awesome class this morning guys, thanks for the feedback, I didn’t think you would all love the running that much, I will have to incorporate more running interval challenges!
For those interested in joining, 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 - Burpee Galore
Work:Rest = 1:1
Starting at 60 seconds, decrease by 10 seconds each time down to 10 and then back up to 60 seconds again
| Adam |
Damian |
Darrin |
Finn |
Greg |
Jovana |
Jess |
Angelique |
Kristin |
Nelius |
Tori |
Rosemary |
Tristan |
| 163 |
123 |
142 |
159 |
122 |
90 |
136 |
126 |
140 |
192 |
106 |
100 |
117 |
Challenge 2 – Double dips
Partner up for this one
1 person does 20 dips while the other rest then vice versa
Max reps in 5 mins
| Adam |
Damian |
Darrin |
Finn |
Greg |
Jovana |
Jess |
Kirsty |
Kristin |
Nelius |
Tori |
Rosemary |
Tristan |
Angelique |
| 160 |
232 |
240 |
160 |
202 |
160 |
120 |
173 |
160 |
220 |
148 |
160 |
141 |
120 |
Challenge 3 – Run, run, run
100 metre shuttle runs
Run 60 seconds
Rest 60 seconds
Increase running time by 30 seconds until 3 mins is reached then decrease by 30 seconds back to 60 seconds
Rest is always 60 seconds
Max laps
| Adam |
Damian |
Darrin |
Finn |
Greg |
Jovana |
Jess |
Kirsty |
Kristin |
Nelius |
Tori |
Rosemary |
Tristan |
Angelique |
| 33 |
36 |
28 |
32 |
31 |
24 |
33 |
29 |
36 |
40 |
31 |
DNF |
38 |
27 |
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
Tags: bootcamp alternative centennial park, bootcamp alternative eastern suburbs, bootcamp alternative sydney, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, group personal training centennial park, Group personal training Eastern suburbs, group personal training sydney, outdoor group personal fitness training centennial park, outdoor group personal fitness training eastern suburbs, outdoor group personal fitness training sydney
Posted in Uncategorized, Workout of the week | No Comments »
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
| 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
|
| 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 |
| 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 |
| 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.
| 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
| 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
Tags: bootcamp alternative centennial park, centennial park group personal training, group personal fitness training, outdoor exercise classes sydney, outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney centenni, outdoor group personal training sydney
Posted in Uncategorized, Workout of the week | No Comments »
Wednesday, March 10th, 2010
Awesome workout this morning, everyone really put their best efforts in!
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
5 knee to chest sit ups
10 push up thrusts
15 squat jumps
AMRAP in 10 mins
| Adam |
Alison |
Cass |
Christie |
Damian |
Finn |
Jane |
Kelly |
Kirsty |
Kristin |
Luke |
Lynette |
| 212 |
190 |
155 |
246 |
185 |
220 |
150 |
246 |
181 |
219 |
155 |
180 |
| Nelius |
Rachel |
Siobhan |
Tim |
Tristan |
| 270 |
216 |
175 |
135 |
175 |
Challenge 2
On the minute every minute run 40m, then 5 air jacks, then finish the minute with sit ups
Max reps for the sit ups in 10 mins
| Adam |
Alison |
Cass |
Christie |
Damian |
Finn |
Jane |
Kelly |
Kirsty |
Kristin |
Luke |
Lynette |
| 101 |
178 |
71 |
170 |
118 |
162 |
73 |
165 |
121 |
152 |
111 |
97 |
| Nelius |
Rachel |
Siobhan |
Tim |
Tristan |
| 189 |
153 |
86 |
80 |
93 |
Challenge 3
Run 300m
5 burpees
10 windmill push ups
20 jump lunges
40 bicycle
AMRAP in 20 mins
| Adam |
Alison |
Cass |
Christie |
Damian |
Finn |
Jane |
Kelly |
Kirsty |
Kristin |
Luke |
Lynette |
| 3 |
4 |
3 |
3 |
5 |
6 |
4 |
3 |
4 |
3 |
4 |
5 |
| Nelius |
Rachel |
Siobhan |
Tim |
Tristan |
| 6 |
5 |
3 |
3 |
DNF |
Challenge 4
800m run for time
| Adam |
Alison |
Cass |
Christie |
Damian |
Finn |
Jane |
Kelly |
Kirsty |
Kristin |
Luke |
Lynette |
| DNF |
4:25 |
4:03 |
DNF |
3:12 |
3:42 |
4:58 |
DNF |
3:42 |
DNF |
3:42 |
4:04 |
| Nelius |
Rachel |
Siobhan |
Tim |
Tristan |
| 2:48 |
3:22 |
DNF |
4:12 |
DNF |
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: group outdoor personal training centennial park, outdoor fitness, outdoor group fitness training eastern suburbs, outdoor group personal fitness training sydney centenni, outdoor group personal training, outdoor group personal training sydney, outdoor group training
Posted in Workout of the week | No Comments »
Monday, February 22nd, 2010
My first X-Fitness workout since my holiday, I hope you enjoyed it!
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 are an average of the highest and lowers reps counted
Squats – bottom to bottom
| Abbey |
Alison |
Cass |
Claudia |
Damian |
Darrin |
Finn |
Greg |
Jane |
Jason |
Jovana |
Kelly |
| 9 |
10 |
13 |
10 |
15 |
- |
18 |
10 |
9 |
14 |
9 |
12 |
| Kirsty |
Kristin |
Louise |
Luke |
Lynette |
Nelius |
Siobhan |
Tim |
Tori |
| 9 |
12 |
9 |
8 |
10 |
16 |
11 |
9 |
11 |
| Abbey |
Alison |
Cass |
Claudia |
Damian |
Darrin |
Finn |
Greg |
Jane |
Jason |
Jovana |
Kelly |
| 12 |
11 |
8 |
8 |
12 |
19 |
14 |
10 |
10 |
13 |
12 |
18 |
| Kirsty |
Kristin |
Louise |
Luke |
Lynette |
Nelius |
Siobhan |
Tim |
Tori |
| 9 |
17 |
13 |
12 |
13 |
15 |
13 |
11 |
9 |
| Abbey |
Alison |
Cass |
Claudia |
Damian |
Darrin |
Finn |
Greg |
Jane |
Jason |
Jovana |
Kelly |
| 11 |
11 |
6 |
9 |
11 |
15 |
13 |
10 |
6 |
10 |
9 |
13 |
| Kirsty |
Kristin |
Louise |
Luke |
Lynette |
Nelius |
Siobhan |
Tim |
Tori |
| 9 |
12 |
9 |
9 |
7 |
13 |
8 |
10 |
9 |
| Abbey |
Alison |
Cass |
Claudia |
Damian |
Darrin |
Finn |
Greg |
Jane |
Jason |
Jovana |
Kelly |
| 6 |
7 |
6 |
5 |
6 |
7 |
9 |
7 |
5 |
7 |
4 |
7 |
| Kirsty |
Kristin |
Louise |
Luke |
Lynette |
Nelius |
Siobhan |
Tim |
Tori |
| 5 |
7 |
6 |
4 |
6 |
10 |
4 |
7 |
5 |
Challenge 2
25m shuttle runs
As many laps as possible in 1 minute with decreasing then increasing rest periods
| Abbey |
Alison |
Cass |
Claudia |
Damian |
Darrin |
Finn |
Greg |
Jane |
Jason |
Jovana |
Kelly |
| 95 |
77 |
88 |
88 |
105 |
- |
110 |
92 |
74 |
104 |
80 |
97 |
| Kirsty |
Kristin |
Louise |
Luke |
Lynette |
Nelius |
Siobhan |
Tim |
Tori |
| 86 |
102 |
92 |
83 |
61 |
123 |
60 |
85 |
90 |
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 alternative centennial park, bootcamp alternative eastern suburbs, outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park
Posted in Uncategorized, Workout of the week | No Comments »
Wednesday, January 27th, 2010
Great turn out this morning and a few good workouts to challege everyone!
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
Max pushups in 10 mins
Everytime you stop, you must do 3 burpees
Max reps
| Abbey |
Adam |
Alison |
Claudia |
Damian |
Darrin |
Finn |
Jane |
Jess |
Jovana |
Kate |
Kelly |
| 100 |
155 |
121 |
90 |
157 |
230 |
180 |
131 |
76 |
120 |
145 |
153 |
| Kim |
Kirsty |
Kristin |
Lauren |
Lynette |
Lucy |
Milena |
Nelius |
Rachel |
Raghu |
Tori |
| 110 |
60 |
160 |
86 |
110 |
125 |
94 |
162 |
139 |
90 |
74 |
Challenge 2
300m run
5 roll ups
10 air jacks
20 squats
40 bicycle
Rounds for time
| Abbey |
Adam |
Alison |
Claudia |
Damian |
Darrin |
Finn |
Jane |
Jess |
Jovana |
Kate |
Kelly |
| 5 |
6 |
5 |
5 |
5 |
5 |
6 |
5 |
5 |
5 |
5 |
5 |
| Kim |
Kirsty |
Kristin |
Lauren |
Lynette |
Lucy |
Milena |
Nelius |
Rachel |
Raghu |
Tori |
| 5 |
5 |
6 |
4 |
4 |
6 |
4 |
7 |
6 |
6 |
5 |
Challenge 3
1 minute of sit ups
1 minute of plyometyric lunges
For 10 minutes
Max reps
| Abbey |
Adam |
Alison |
Claudia |
Damian |
Darrin |
Finn |
Jane |
Jess |
Jovana |
Kate |
Kelly |
| 183 |
286 |
263 |
220 |
217 |
246 |
234 |
152 |
188 |
250 |
232 |
256 |
| Kim |
Kirsty |
Kristin |
Lauren |
Lynette |
Lucy |
Milena |
Nelius |
Rachel |
Raghu |
Tori |
| 228 |
203 |
220 |
158 |
173 |
259 |
176 |
352 |
241 |
163 |
182 |
Challenge 4
800m run
For time
| Abbey |
Adam |
Alison |
Claudia |
Damian |
Darrin |
Finn |
Jane |
Jess |
Jovana |
Kate |
Kelly |
| 3:58 |
3:25 |
4:22 |
3:49 |
DNF |
4:10 |
DNF |
5:07 |
4:12 |
4:53 |
3:43 |
3:32 |
| Kim |
Kirsty |
Kristin |
Lauren |
Lynette |
Lucy |
Milena |
Nelius |
Rachel |
Raghu |
Tori |
| 4:47 |
4:07 |
3:04 |
4:33 |
DNF |
3:16 |
5:13 |
2:57 |
3:13 |
3:06 |
4:12 |
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 Sydney Centennial Park Eastern Suburbs, group fitness centennial park, Outdoor group personal fitness training Sydney Centenni
Posted in Uncategorized, Workout of the week | No Comments »
Wednesday, January 13th, 2010
A new system today with a non-stop rolling clock ensured everybody completed each challenge before starting the next one. I like it a lot!
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
100 skips then run to the 10th lamp post
Decrease lamp posts by 1 and skips by 10
For time
| Adam |
Amelia |
Arlene |
Cassandra |
Christie |
Darrin |
Greg |
Jovana |
Kate |
Kelly |
Kristin |
Libby |
Lucy |
Luke |
Lynette |
Nelius |
Rachel |
Raghu |
| 23:02 |
20:12 |
20:28 |
DNF |
20:20 |
23:30 |
23:59 |
27:50 |
20:43 |
18:18 |
17:52 |
25:28 |
19:04 |
22:06 |
23:00 |
17:30 |
18:18 |
21:53 |
Challenge 2
100 walking lunges
10 spiderman
75 walking lunges
15 spiderman
50 walking lunges
20 spiderman
25 walking lunges
25 spiderman
For time
| Adam |
Amelia |
Arlene |
Cassandra |
Christie |
Darrin |
Greg |
Jovana |
Kate |
Kelly |
Kristin |
Libby |
Lucy |
Luke |
Lynette |
Nelius |
Rachel |
Raghu |
| 36:53 |
35:10 |
36:00 |
DNS |
34:24 |
37:14 |
43:20 |
49:40 |
35:20 |
30:40 |
32:00 |
47:00 |
33:00 |
42:!6 |
38:00 |
28:51 |
32:00 |
40:00 |
Challenge 3
Reps = 10 to 1
Burpees
Roll ups
Up and down plank
For time
| Adam |
Amelia |
Arlene |
Cassandra |
Christie |
Darrin |
Greg |
Jovana |
Kate |
Kelly |
Kristin |
Libby |
Lucy |
Luke |
Lynette |
Nelius |
Rachel |
Raghu |
| 52:10 5’s |
43:20 8’s |
52:10 6’s |
DNS |
37:42 9’s |
52:10 6’s |
52:!0 7’s |
DNS |
52:10 5’s |
38:41 8’s |
52:00 |
DNS |
52:10 6’s |
52:10 8’s |
DNS |
42:20 |
52:00 |
52:10 4′s |
Challenge 4
300m run
30 squats
50 sit ups
30 squats
100 dips
300m run
For time
Nelius was the only one to start it and he finished it at 51:25
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: outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney
Posted in Uncategorized, Workout of the week | No Comments »
Friday, January 8th, 2010
Our first X-fitness class for the year and I think it was a great one to get everybody kickstarted!
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
As many 20m shuttle runs as possible in a minute.
Repeating 12 times with decreasing then increasing rest periods.
| Abbey |
Alison |
Arlene |
Carla |
Damian |
Finn |
Greg |
Jason |
Jovana |
Kate |
Kristin |
Lucy |
Luke |
Nelius |
Rachel |
| 97 |
100 |
114 |
117 |
107 |
127 |
118 |
129 |
85 |
120 |
127 |
126 |
97 |
135 |
126 |
Challenge 2
5 sit ups
10 push ups
15 squats
AMRAP in 10 mins
| Abbey |
Alison |
Arlene |
Carla |
Damian |
Finn |
Greg |
Jason |
Jovana |
Kate |
Kristin |
Lucy |
Luke |
Nelius |
Rachel |
| 245 |
315 |
270 |
450 |
315 |
555 |
271 |
510 |
240 |
510 |
555 |
312 |
222 |
455 |
555 |
Challenge 3
1 minute of bicycle
1 minute of horizontal pendulum
Max reps in 10 mins
| Abbey |
Alison |
Arlene |
Carla |
Damian |
Finn |
Greg |
Jason |
Jovana |
Kate |
Kristin |
Lucy |
Luke |
Nelius |
Rachel |
| 395 |
505 |
430 |
458 |
507 |
535 |
458 |
550 |
420 |
450 |
607 |
410 |
370 |
760 |
550 |
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 alternative centennial park, bootcamp alternative eastern suburbs, bootcamp alternative sydney, outdoor group personal fitness training centennial park, outdoor group personal fitness training eastern suburbs, outdoor group personal fitness training sydney
Posted in Uncategorized, Workout of the week | No Comments »