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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 Fitness Class Centennial Park Sydney – workout of the week

Troy Shipsey — Mon, 17 May 2010 06:17:36 +0000

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

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 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!

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

Outdoor group fitness Eastern Suburbs Sydney workout of the week

Troy Shipsey — Fri, 06 Nov 2009 05:19:15 +0000

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

Centennial Park, Sydney Outdoor Group Fitness Classes workout of the week

Troy Shipsey — Wed, 28 Oct 2009 03:31:15 +0000

This morning was the last X Fitness for the month and I think the best class so far this month.

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

Max push ups in 10 minutes

Everytime you stop, you must do 3 burpees and then resume push ups

Kristin	Marni	Darrin	Vaughn	Rachel	Luke	Talia	Nelius	Cassandra	Caroline	Arlene	Gareth	Damian	Claudia
200	194	193	165	152	152	149	140	125	121	106	105	95	85

Challenge 2
200m run
5 roll ups
10 air jacks

20 bicycle

AMRAP in 20 mins

Kristin

Marni

Darrin

Vaughn

Rachel

Luke

Talia

Nelius

Cassandra

Caroline

Arlene

Gareth

Damian

Claudia

10+run

8+run

10+run

7+run

8+run

6+run

8+run

Challenge 3

1 minute of sit ups

1 minute of plyometric lunges

Max reps in 10 mins

Marni	Darrin	Vaughn	Rachel	Luke	Talia	Nelius	Cassandra	Caroline	Arlene	Gareth	Damian	Claudia
198	252	215	223	172	259	330	220	205	235	285	223	239

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