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Outdoor Group Personal Fitness Training Sydney workout of the week

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 

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Outdoor group fitness training Sydney, Centennial Park – workout of the week

Monday, July 27th, 2009

This morning was a great class guys and you all pushed hard! I think a few of you might need to work on the double unders though…

I think a highlight for me was the backward running!

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  
Double unders
Sit ups
Reps = 50, 40, 30, 20, 10
If substitute skips for double unders, 200 every round 
Darrin Finn Gwen Kate Kelly Kristin Luke Melissa
modified 19:23 18:20 19:51 16:40 17:40 20:22 modified
Challenge 2 

5 air jacks
10 push ups
15 squats
AMRAP in 10 minutes
Darrin Finn Gwen Kate Kelly Kristin Luke Melissa
12 10 9 10 13 11 7 5
Challenge 3
Run 650m
Run 325m backwards
Run 650m
Run 325m backwards 
For time
Darrin Finn Gwen Kate Kelly Kristin Luke Melissa
14:48 12:39 modified modified 11:35 11:54 13:58 modified

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 Fitness Sydney – workout of the week – Fitta Fitness

Tuesday, July 21st, 2009

Awesome turnout this morning for this week’s Fitta Fitness class and awesome effort from everyone. Well done!

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
Tabata intervals – scores are an average of the highest and lowers reps achieved.  
Squats – bottom to bottom
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
12 10 16 12 17 13 13 10 15 13 12 10 14 14 10 10
Push ups
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
11 10 18 13 16 12 11 11 11 10 9 9 17 12 11 12
Bicycle
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
48 30 45 45 43 31 28 34 46 43 33 23 43 33 34 32
Burpees
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
7 6 8 6 7 6 6 6 9 6 5 3 5 8 7 5
Challenge 2 
6 markers
0=Base/ movement
1=spiderman
2=straight leg bicyucle
3=roll ups
4=sit ups
5=vertical jumps
Reps=10, 8, 6, 4, 2
Run backward back to base
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Jane Peta Kate Genevieve Sarah
17:03 20:20 15:12 17:40 15:12 19:13 21:05 19:35 15:00 23:03 25:32 17:03 21:00 17:40
Challenge 3
Cross country run
100 dips
30 squats
50 sit ups
30 squats
100 dips
Cross country run
Only 2 people had time to complete this challenge
Rachel and Kelly in a time of 10 mins exactly

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 class workout of the week

Wednesday, July 15th, 2009

Well done today guys. I think this was a great workout and one of the hardest ones for a while.

Challenge 1

7 double unders
7 push ups
AMRAP in 10 mins
Finn Luke Kristin Jason Kelly Christie Lynette Damian Rachel Sarah
7 10 9 10 15 14 9 9 12 7
Challenge 2

10 spidermans
15 squats
2 roll ups
On the minute every minute for 10 mins
How many rounds did you keep up with?
Finn Luke Kristin Jason Kelly Christie Lynette Damian Rachel Sarah
all 3 5 5 all all 8 5 all all
Challenge 3
800m run
50 down dog pushups
100 squats
50 sit ups
150 dips
800m run
Partition the exercises as needed, so long as you start and finish with the run.
For Time
Finn Luke Kristin Jason Kelly Christie Lynette Damian Rachel Sarah
18:53 18:14 17:45 18:05 15:25 16:05 19:25 19:04 15:16 18:21
Challenge 4
Burpees
Up and down plank
21, 15, 9 reps
For time
Only Kelly and Rachel were able to complete this challenge.
They both did it in 6:43mins

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 exercise classes Centennial Park, Sydney – workout of the week

Thursday, July 9th, 2009

This week’s Fitta Fitness class was a little rainy, but 9 brave souls pushed through the Tabata intervals.

Challenge 1

Tabata intervals – scores are an average of the highest and lowers reps achieved.

Squats – bottom to bottom
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
9 11 10 11 11 12 11 13 14
Push ups
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
10 8 4 6 7 9 9 8 10
Bicycle
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
45 25 24 40 41 23 33 40 44
Burpees
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
7 6 2 6 6 6 5 6 8
Challenge 2
300m run
10 push ups thrusts
10 sit ups
AMRAP in 10 mins

Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
3 3 2+run 3+run 4 2+run 2+run&push 3+run&push 3+run

Challenge 3
30 prison lunges
10 roll ups
30 ground dips
5 rounds for time
13 mins cut off
Finn Carla Melissa Jason Gareth Adam Luke C Rachel
4+lunge&roll 3 2 4 3+lunge&roll 3+lunge 3+lunge 4+lunge

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 workout of the week

Tuesday, June 30th, 2009

What better way to kick off the week than a Fitta Fitness workout!!

Challenge 1
100 skips
Run 10 poles
Decrease skips by 10 and poles by 1
Results: Top 5
Gareth 18:00, Luke A 18:08, Kelly 18:25, Gwen 19:47, Kate 20:12
Challenge 2
20 x Horizontal pendulum
10 x lifesavers
10 x rollups
5 rounds for time
Results: All who finished under 12 mins
Gareth 9:19, Gwen 9:42, Kelly 9:54, Sarah 10:08, Kate 10:20, Finn 10:20, Jodie 10:53, Rohan 11:03, Luke 11:18
Challenge 3
Plyometric push up
Jump lunges
Reps=10, 9, 8, etc to 1
Bicycle
Reps=100, 90, 80 etc to 1
Results: All who finished under 14 mins
Kelly 10:45, Gareth 11:20, Finn 11:48, Damian 12:05, Kate 12:26, Jodie 13:35, Jane 13:54

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

Tuesday, June 23rd, 2009

Today’s Fitta Fitness was a great workout. Thanks to all 21 of you who participated and thanks for putting in your best efforts!

Challenge 1
7 push ups
7 burpees
As many full rounds as possible in 10 mins
Results
Christie 17, Damian 10, Darrin 16, Finn 19, Fiona 16, Gareth 15, Genevieve 15, Gwen 16, Jane 11, Jodie 17, Kate 14, Kelly 16, Kira 16,  Kirsty 10, Luke A 13, Luke C 11, Peta 10, Rachel 17, Rohan 12, Sarah 11, Tim 10
Challenge 2
7 roll ups
7 sit ups
As many full rounds as possible in 10 mins
Results
Christie 17, Damian 7, Darrin 16, Finn 11, Fiona 12, Gareth 11, Genevieve 10, Gwen 10, Jane 10, Jodie 11, Kate 11, Kelly 15, Kira 11,  Kirsty 9, Luke A 9, Luke C 9, Peta 6, Rachel 15, Rohan 10, Sarah 11, Tim 9
Challenge 3
Base=Perform the movement
#1=Spidermans
#2=Squat jumps
#3=Up and down plank
#4=Ground dips
#5=Mountain climbers
Reps=10, 9, 8, 7, 6, 5
Results
7 people completed within 22 mins
In order – Kelly, Darrin, Gareth, Rachel, Kira, Finn, Kate
All other were on the 6’s
Well done!

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 Fitness workout of the week

Thursday, June 11th, 2009

This is the first time I have listed the Fun and Fitness workout, but this workout was so enjoyed by all that I thought I would post it for everyone to see.

Fun and Fitness is an awesome high intensity cardio workout enjoyed by 15 participants today

Event 1

2 teams
Agility ladders uneven step through, 5 push ups, grab a ball and sprint back.
Team with the most balls after 4 mins wins
Repeat to return the balls to the bag. First team to return all balls wins.
Repeat using hop in hop out of ladders with burpees instead of push ups.
16 mins of these sprint games and the heart rate is flying!
Event 2

3 teams
Form circle head to head with plank and sprint around the team. First team to complete wins.
Repeat completing 2 laps.
Repeat completing 3 laps.
Event 3
3 rounds of 20 point pass
High intensity agility sprint game using a soccer ball
Event 4

2 person relay sprints

If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>

Come join me in the park- Troy Shipsey

Centennial Park Group Personal Fitness Trainer 

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Outdoor Group Fitness Training Centennial Park workout of the week

Friday, May 22nd, 2009

Awesome workout today guys, Fitta Fitness is always my favourite class and I think the toughest class of the week, so well done on your results.

Challenge 1
10 push ups – chest to ground
300 run
As many rounds as possible in 10 minutes
Results
Jen – 5 rounds+push ups, Rachel 5 rounds, Carla & Damian & Tim & Gill & Sarah 4 rounds+push ups, Kirsty & Finn 4 rounds.
Challenge 2
10 Burpees
50 walking lunges
20 sit ups
For time
Jen 11:52 (had to substitute sit ups for leg lowers), Sarah 14:01, The others nearly finished, but only got to : Rachel & Damian 3 rounds, Finn 3 rounds+burpees, Carla 3 rounds+22 lunges, Gill 3 rounds+23 lunges, Kirsty 2 rounds+15 sit ups, Tim 2 rounds+2 sit ups
Challenge 3
100 dips
800m run
For time
Jen 9:42, Rachel 10:52, Sarah 13:00, Damian 13:45, Carla 14:20, Gill 15:06, Tim & Finn & Kirsty 15:50
Challenge 4
Tabata bottom to bottom squats
Well done to everyone for this section of the workout!

If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>

Come join me in the park- Troy Shipsey

Centennial Park Group Personal Fitness Trainer 

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Group Fitness Centennial Park, Sydney. Workout of the week

Monday, May 18th, 2009

17 people took part in today’s challenges. It was a real blast, high intensity and loads of fun. I have to apologise for losing the paper the times were written on though….

Challenge 1
10 push ups
10 sit ups
10 squats
on the minute, every minute for 10 minutes
Challenge 2
10 lifesavers
50 mountain climbers
100 skips
5 rounds for time
Challenge 3
10 burpees
20 horizontal pendulums
10 tuck jumps
5 rounds for time
Challenge 4
10 roll ups
20 push ups thrusts
20 crunch with single leg lowers

If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>

Come join me in the park- Troy Shipsey

Centennial Park Group Personal Fitness Trainer 

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Posted in Workout of the week | No Comments »

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