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Outdoor Group Personal Fitness Training Centennial Park, Sydney monthly schedule September 2010

Troy Shipsey — Tue, 31 Aug 2010 05:28:30 +0000

1st	Wednesday	Fitness Test + Circuit
2nd	Thursday	Boxing
3rd	Friday	Fun and Fitness
6th	Monday	Bodyweight Blast
7th	Tuesday	Boxing
8th	Wednesday	Battling ropes
9th	Thursday	Mystery Box
10th	Friday	X Fitness
13th	Monday	Bodyweight Blast
14th	Tuesday	Battling Ropes
15th	Wednesday	Boxing
16th	Thursday	Mystery Box
17th	Friday	X Fitness
20th	Monday	Mid month fitness test
21st	Tuesday	Boxing
22nd	Wednesday	Bodyweight Blast
23rd	Thursday	Battling ropes
24th	Friday	X Fitness
27th	Monday	Fun and Fitness
28th	Tuesday	X Fitness
29th	Wednesday	Bodyweight Blast
30th	Thursday	Battling ropes

Schedule is subject to change dependent upon weather

If you want to get fit and healthy, then join us in our group training classes and enrol now! Click me to enrol

Centennial Park Outdoor Group Fitness Training Monthly Schedule August 2010

Troy Shipsey — Thu, 29 Jul 2010 07:34:42 +0000

2nd	Monday	Fitness Test + Circuit
3rd	Tuesday	Boxing
4th	Wednesday	Battling ropes
5th	Thursday	Fun and Fitness
6th	Friday	X Fitness
9th	Monday	Bodyweight Blast
10th	Tuesday	The Hill
11th	Wednesday	Mystery Box
12th	Thursday	Boxing/Kickboxing
13th	Friday	X Fitness
16th	Monday	Mid Month Fitness Test
17th	Tuesday	Battling Ropes
18th	Wednesday	Boxing
19th	Thursday	Fun and Fitness
20th	Friday	X Fitness
23rd	Monday	Bodyweight Blast
24th	Tuesday	The Hill
25th	Wednesday	Battling ropes
26th	Thursday	Boxing/Kickboxing
27th	Friday	X Fitness
30th	Monday	Bodyweight Blast
31st	Tuesday	Battling ropes

Schedule is subject to change dependent upon weather

If you want to get fit and healthy, then join us in our group training classes, simply visit Group Training

Outdoor Group Personal Fitness Training Centennial Park workout of the week

Troy Shipsey — Mon, 28 Jun 2010 04:29:56 +0000

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

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

Outdoor Group Personal Training Centennial Park Monthly Schedule June 2010

Troy Shipsey — Mon, 31 May 2010 01:31:11 +0000

1st	Tuesday	Fitness Test + Circuit
2nd	Wednesday	Boxing
3rd	Thursday	X Fitness
4th	Friday	Mystery Box
7th	Monday	X Fitness
8th	Tuesday	The Hill
9th	Wednesday	Battling Ropes
10th	Thursday	Fun and Fitness
11th	Friday	Bodyweight Blast
14th	Monday	Public Holiday
15th	Tuesday	Mid Month Fitness Test
16th	Wednesday	Boxing/Kickboxing
17th	Thursday	X Fitness
18st	Friday	Mystery Box
21st	Monday	Boxing
22nd	Tuesday	Bodyweight Blast
23rd	Wednesday	Mystery Box
24th	Thursday	X Fitness
25th	Friday	Fun and Fitness
28th	Monday	X Fitness
29th	Tuesday	Battling Ropes
30th	Wednesday	Mystery Box

Schedule is subject to change dependent upon weather

If you want to get fit and healthy, then join us in our group training classes, simply visit Group Training

Centennial Park Group Fitness Training workout of the week

Troy Shipsey — Mon, 03 May 2010 05:19:40 +0000

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

Centennial Park Outdoor Group Personal Fitness Training Class – Monthly Schedule February 2010

Troy Shipsey — Wed, 27 Jan 2010 02:59:50 +0000

1st	Monday	Fitness Test
2nd	Tuesday	Boxercise
3rd	Wednesday	Body weight blast
4th	Thursday	The Hill
5th	Friday	X Fitness
8th	Monday	Bodyweight blast
9th	Tuesday	Fun and Fitness
10th	Wednesday	X Fitness
11th	Thursday	Boxercise
12th	Friday	The Hill
15th	Monday	X Fitness
16th	Tuesday	Kickoxercise
17th	Wednesday	Troy’s Toys
18th	Thursday	Fun and Fitness
19th	Friday	Bodyweight blast
22nd	Monday	X-Fitness
23rd	Tuesday	Boxing/Kickboxing
24th	Wednesday	The Hill
25th	Thursday	Bodyweight blast
26th	Friday	Troy’s Toys

If you want to get fit and healthy, then join us in our group training classes, simply visit Group Training

Outdoor Group Fitness Training Centennial Park Monthly Schedule January 2010

Troy Shipsey — Fri, 01 Jan 2010 01:47:27 +0000

4th	Monday	Fitness Test
5th	Tuesday	Boxercise
6th	Wednesday	Body weight blast
7th	Thursday	Kickboxercise
8th	Friday	X Fitness
11th	Monday	Bodyweight blast
12th	Tuesday	Fun and Fitness
13th	Wednesday	X Fitness
14th	Thursday	Troy’s Toys
15th	Friday	The Hill
18th	Monday	X Fitness
19th	Tuesday	Boxercise
20th	Wednesday	Bodyweight blast
21st	Thursday	Fun and Fitness
22nd	Friday	The Hill
25th	Monday	Boxercise
26th	Tuesday	Australia Day public holiday – enjoy the sleep in!
27th	Wednesday	X Fitness
28th	Thursday	Kickboxercise
29th	Friday	Bodyweight Blast

If you want to get fit and healthy, then join us in our group training classes, simply visit Group Training

Centennial Park Group Fitness Training workout of the week

Troy Shipsey — Fri, 18 Dec 2009 03:54:46 +0000

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

Centennial Park Outdoor Group Training monthly schedule December 2009

Troy Shipsey — Mon, 30 Nov 2009 03:15:22 +0000

1st	Tuesday	Fitness Test
2nd	Wednesday	Boxing
3rd	Thursday	Body weight blast
4th	Friday	Kickboxercise
7th	Monday	X Fitness
8th	Tuesday	Fun and Fitness
9th	Wednesday	Body Weight Blast
10th	Thursday	The Hill
11th	Friday	Troy’s Toys
14th	Monday	Body weight blast
15th	Tuesday	Boxercise
16th	Wednesday	X Fitness
17th	Thursday	Kickboxercise
18th	Friday	Fun and Fitness
21st	Monday	The Hill
22nd	Tuesday	Troy’s Toys
23rd	Wednesday	X Fitness – Followed by our Christmas breakfast

If you want to get fit and healthy, then join us in our group training classes, simply visit Group Training

Centennial Park Group Personal Fitness Training workout of the week

Troy Shipsey — Mon, 23 Nov 2009 02:47:10 +0000

Lot’s of short challengese today to keep you interested!

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

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

On the minute every minute

Kelly

Darrin

Jason

Kristin

Adam

Luke A

Tori A

Carissa

Finn

Damian

Cassandra

Greg

Claudia

Louise

Jane

Peta

Kirsty

Lauren

Jovana

Kim

Milena

Challenge 2

The 11 minute burpee challenge

At what stage did you keep up?

Kelly	Darrin	Jason	Kristin	Adam	Luke A	Tori A	Carissa	Finn	Damian	Cassandra	Greg	Claudia	Louise	Jane	Peta	Kirsty	Lauren	Jovana	Kim	Milena
15	15	15	All	14	13	13	12	All	15	13	10	11	18	-	-	-	11	-	-	10

Challenge 3

1 min bicycle

1 min plyo lunges

Max reps in 10 mins

Kelly	Darrin	Jason	Kristin	Adam	Luke A	Tori A	Carissa	Finn	Damian	Cassandra	Greg	Claudia	Louise	Jane	Peta	Kirsty	Lauren	Jovana	Kim	Milena
542	472	460	577	407	304	569	363	510	448	310	333	450	458	416	315	452	127	330	397	300

Challenge 4

Run 650m

Run 325 backwards

Run 650m

Run 325 backwards

For time

Kelly

Darrin

Jason

Kristin

Adam

Luke A

Tori A

Finn

Damian

Cassandra

Greg

Claudia

Louise

Jane

Peta

Kirsty

Jovana

Kim

Milena

10:20

15:15

9:55

9:17

12:13

11:37

8:45

11:20

14:00

11:33

12:28

9:55

11:58

12:30

16:20

14:22

14:08

13:20

15:15

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