Fitta bodies blog » Workout of the week http://blog.fittabodies.com Tue, 03 Jan 2012 04:20:27 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Outdoor Group Personal Fitness Training Centennial Park workout of the week http://blog.fittabodies.com/2010/06/28/outdoor-group-personal-fitness-training-centennial-park-workout-of-the-week-2/ http://blog.fittabodies.com/2010/06/28/outdoor-group-personal-fitness-training-centennial-park-workout-of-the-week-2/#comments Mon, 28 Jun 2010 04:29:56 +0000 Troy Shipsey http://blog.fittabodies.com/?p=1253 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

]]> http://blog.fittabodies.com/2010/06/28/outdoor-group-personal-fitness-training-centennial-park-workout-of-the-week-2/feed/ 0 Outdoor Group Fitness Class Centennial Park Sydney – workout of the week http://blog.fittabodies.com/2010/05/17/outdoor-group-fitness-class-centennial-park-sydney-workout-of-the-week/ http://blog.fittabodies.com/2010/05/17/outdoor-group-fitness-class-centennial-park-sydney-workout-of-the-week/#comments Mon, 17 May 2010 06:17:36 +0000 Troy Shipsey http://blog.fittabodies.com/?p=1145 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

]]> http://blog.fittabodies.com/2010/05/17/outdoor-group-fitness-class-centennial-park-sydney-workout-of-the-week/feed/ 0 Centennial Park Group Fitness Training workout of the week http://blog.fittabodies.com/2010/05/03/centennial-park-group-fitness-training-workout-of-the-week-2/ http://blog.fittabodies.com/2010/05/03/centennial-park-group-fitness-training-workout-of-the-week-2/#comments Mon, 03 May 2010 05:19:40 +0000 Troy Shipsey http://blog.fittabodies.com/?p=1106 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

]]> http://blog.fittabodies.com/2010/05/03/centennial-park-group-fitness-training-workout-of-the-week-2/feed/ 0 Outdoor Cross Traina’s – Centennial Park outdoor group personal fitness training workout of the week http://blog.fittabodies.com/2010/03/30/outdoor-cross-trainas-centennial-park-outdoor-group-personal-fitness-training-workout-of-the-week/ http://blog.fittabodies.com/2010/03/30/outdoor-cross-trainas-centennial-park-outdoor-group-personal-fitness-training-workout-of-the-week/#comments Tue, 30 Mar 2010 03:44:10 +0000 Troy Shipsey http://blog.fittabodies.com/?p=1028 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
Max reps
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

]]> http://blog.fittabodies.com/2010/03/30/outdoor-cross-trainas-centennial-park-outdoor-group-personal-fitness-training-workout-of-the-week/feed/ 0 Centennial Park Outdoor Cross Traina’s workout of the week http://blog.fittabodies.com/2010/03/15/centennial-park-outdoor-cross-trainas-workout-of-the-week/ http://blog.fittabodies.com/2010/03/15/centennial-park-outdoor-cross-trainas-workout-of-the-week/#comments Mon, 15 Mar 2010 11:28:45 +0000 Troy Shipsey http://blog.fittabodies.com/?p=995 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

]]> http://blog.fittabodies.com/2010/03/15/centennial-park-outdoor-cross-trainas-workout-of-the-week/feed/ 0 Outdoor Group Personal Fitness Training Centennial Park workout of the week http://blog.fittabodies.com/2010/03/10/outdoor-group-personal-fitness-training-centennial-park-workout-of-the-week/ http://blog.fittabodies.com/2010/03/10/outdoor-group-personal-fitness-training-centennial-park-workout-of-the-week/#comments Wed, 10 Mar 2010 06:43:06 +0000 Troy Shipsey http://blog.fittabodies.com/?p=991 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

]]> http://blog.fittabodies.com/2010/03/10/outdoor-group-personal-fitness-training-centennial-park-workout-of-the-week/feed/ 0 Outdoor group fitness Centennial Park Sydney workout of the week http://blog.fittabodies.com/2010/02/22/outdoor-group-fitness-centennial-park-sydney-workout-of-the-week/ http://blog.fittabodies.com/2010/02/22/outdoor-group-fitness-centennial-park-sydney-workout-of-the-week/#comments Mon, 22 Feb 2010 04:50:11 +0000 Troy Shipsey http://blog.fittabodies.com/?p=972 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

]]> http://blog.fittabodies.com/2010/02/22/outdoor-group-fitness-centennial-park-sydney-workout-of-the-week/feed/ 0 Centennial Park Outdoor Group Fitness workout of the week http://blog.fittabodies.com/2010/01/27/centennial-park-outdoor-group-fitness-workout-of-the-week-2/ http://blog.fittabodies.com/2010/01/27/centennial-park-outdoor-group-fitness-workout-of-the-week-2/#comments Wed, 27 Jan 2010 04:37:10 +0000 Troy Shipsey http://blog.fittabodies.com/?p=924 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 

]]> http://blog.fittabodies.com/2010/01/27/centennial-park-outdoor-group-fitness-workout-of-the-week-2/feed/ 0 Outdoor group personal fitness training eastern suburbs – Centennial Park workout of the week http://blog.fittabodies.com/2010/01/13/outdoor-group-personal-fitness-training-eastern-suburbs-centennial-park-workout-of-the-week/ http://blog.fittabodies.com/2010/01/13/outdoor-group-personal-fitness-training-eastern-suburbs-centennial-park-workout-of-the-week/#comments Wed, 13 Jan 2010 04:47:44 +0000 Troy Shipsey http://blog.fittabodies.com/?p=902 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 

]]> http://blog.fittabodies.com/2010/01/13/outdoor-group-personal-fitness-training-eastern-suburbs-centennial-park-workout-of-the-week/feed/ 0 Outdoor Group Personal Fitness Training Sydney workout of the week Centennial Park http://blog.fittabodies.com/2010/01/08/outdoor-group-personal-fitness-training-sydney-workout-of-the-week-centennial-park/ http://blog.fittabodies.com/2010/01/08/outdoor-group-personal-fitness-training-sydney-workout-of-the-week-centennial-park/#comments Fri, 08 Jan 2010 04:38:12 +0000 Troy Shipsey http://blog.fittabodies.com/?p=894 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 

]]> http://blog.fittabodies.com/2010/01/08/outdoor-group-personal-fitness-training-sydney-workout-of-the-week-centennial-park/feed/ 0