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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

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Outdoor Group Personal Fitness Training Centennial Park workout of the week

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

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Outdoor group fitness Centennial Park Sydney workout of the week

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
Push ups
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
Sit ups
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
Burpees
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

Max Laps
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

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Centennial Park Outdoor Group Fitness workout of the week

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 

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Outdoor group personal fitness training eastern suburbs - Centennial Park workout of the week

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 

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Outdoor Group Personal Fitness Training Sydney workout of the week Centennial Park

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 

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Centennial Park Group Fitness Training workout of the week

Friday, December 18th, 2009

We had an awesome workout this morning. Something different, a team challenge. 

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.              

 

5 teams of 5 people
Team Challenge
Part 1 - 15 mins
5 stations
1) Burpees 2)Rest 3) Push ups 4) Squats 5) Sit ups
10 burpees for the time keeper.
as many reps as possible for the other stations
Scores
1280 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
1089 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
824   Team 3- Nelius, Greg, Bianca, Damian, Adam
1112 Team 4- Luke, Tim, Finn, Lisa, Kate 
751   Team 5- Andie, Rob, Libby, Rosemary, Jovana
Part 2 - 15 mins
5 stations
1) Burpees 2)Rest 3) Air jacks 4) Roll ups 5) Spiderman
10 burpees for the time keeper.
as many reps as possible for the other stations
Scores
957 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
734 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
815   Team 3- Nelius, Greg, Bianca, Damian, Adam
698 Team 4- Luke, Tim, Finn, Lisa, Kate 
531   Team 5- Andie, Rob, Libby, Rosemary, Jovana
Part 3 - 15 mins
5 stations
1) Burpees 2)Rest 3) Bicycle 4) Mountain climbers 5) Jump lunges
10 burpees for the time keeper.
as many reps as possible for the other stations
Scores
2292 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
1632 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
1581   Team 3- Nelius, Greg, Bianca, Damian, Adam
1253 Team 4- Luke, Tim, Finn, Lisa, Kate 
1076   Team 5- Andie, Rob, Libby, Rosemary, Jovana
Overall scores
4529 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
3455 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
3220 Team 3- Nelius, Greg, Bianca, Damian, Adam
3063 Team 4- Luke, Tim, Finn, Lisa, Kate 
2358 Team 5- Andie, Rob, Libby, Rosemary, Jovana       

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 

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Centennial Park Outdoor Group Fitness Training workout of the week

Wednesday, December 9th, 2009

This morning we had 1 long challenge instead of several small challenges. It was tough, but made touhger by the extraordinarily warm and humid weather at 6am!

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        

800m run
100 skips
300m run
100 mountain climbers
300m backwards run
100 dips
300m sideways run
100 bicycle
300m backwards run
100 walking lunges
300m run
100 star jumps
800m run
For time
Kristin Rachel Darrin Nicky Lisa Kelly Kate Arlene Tim Luke C Tori Bianca Cassandra Kirsty Rob Bruce Rosemary Libby Jovana Milena
29:05 32:05 32:42 33:10 34:20 35:45 37:17 39:08 39:50 40:17 40:30 40:37 40:44 40:49 41:41 42:00  44:04 44:10 50:35 50:35
Those who had to leave early or didn’t finish
Lynette Lauren Jane Peta Andie
35:30 up to 800m run 36:30 up to 800m run 37:00 up to star jumps 37:00 up to 300m run 46:50 up to star jumps
Bonus Challenge - for the faster finishers

5 sit ups
10 push ups
15 squats
AMRAP in 10 mins 
Rachel Kristin Lisa Darrin Kelly W
15 12 10 9 8

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 

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Group Personal Training Centennial Park workout of the week

Friday, November 13th, 2009

Great workout today guys, Tabata intervals and a couple of small challenges. Let me know how those legs feel after the lunges:)

 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 achieved.    
Squats - bottom to bottom
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
13.5 13.5 14 11 9.5 10.5 13.5 9.5 10.5 9 9.5 9.5
Sit ups
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
12.5 12.5 5.5 10 9.5 10 11 11.5 7.5 8 12.5 9.5
Push ups
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
17.5 15.5 6.5 13.5 7.5 9.5 14 9 9 11.5 8 8
Bicycle
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
33.5 46 32.5 30 37.5 30 34 27 29 37 30 22
Challenge 2      

100 walking lunges
10 spiderman
75 lunges
15 spiderman
50 lunges
20 spiderman
25 lunges
25 spiderman
For time
  

Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
14:00 14:05 18:00 16:40 21:00 17:15 14:45 21:30 19:00 20:30 22:30 25:00

 

 

Challenge 3
20 horizontal pendulum
10 roll ups
10 lifesavers
4 rounds for time  
Kelly Rachel Cassandra Tori A Kirsty Louise Genevieve Tori E
9:30 9:30 10:00 -3 rounds 10:00 -3 rounds 4:30 -2 rounds 10:00 -3 rounds  4:00 -1 round 6:30 -2 rounds 

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 

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Outdoor group fitness Eastern Suburbs Sydney workout of the week

Friday, November 6th, 2009

This morning we had a running only challenge. The first time I have given you guys running only, give me your feedback in the comments.

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.         

Challenge 1        

30m shuttle run
As many laps as possible in the given time.
Run 1 min everytime, but your rest decreases or increases.
Gareth Jason Kristin Carissa Kelly Tori A Carla Claudia Rachel Luke C Arlene Lisa Jessie Louise Lynette   Kirsty  Talia Jane  Lauren   Darrin
99 89 88 88 84 82 82 82 80 80 79 78 78 76  72  65  64  62  62  DNF
Challenge 2     

Burpees till max reached
then
Push ups till max reached
then
Squats till max reached
then 
Bicycle till max reached
On the minute every minute increasing reps by 1 continuing rep count increase
Movement Gareth Jason Kristin Carissa Kelly Tori A Carla Claudia Rachel Luke C Arlene Lisa Jessie Louise Lynette Kirsty Talia Jane Lauren Darrin
Burpees 13  11  10  11  12  10  10  9  11  9  12  10  10  9  10  10  10  10  9  13
Push ups 17  18  16 16   24  16  18  15  23  18  16  17  16  16  16  14  21  14  16  19
Squats 29  29  left early  25  29  33  25  24  29  24  29  29  29  29  left early  20  29  29  19  29
Bicycle
     30      33  30    28            33      23  

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 

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