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Outdoor Group Personal Fitness Training Centennial Park, Sydney Monthly Schedule February 2011

Troy Shipsey — Mon, 31 Jan 2011 03:10:23 +0000

1st	Tuesday	Fitness Test – The new one for 2011
2nd	Wednesday	Ropes
3rd	Thursday	Boxing
4th	Friday	X-Fitness
7th	Monday	X Fitness
8th	Tuesday	Boxing
9th	Wednesday	Bodyweight Blast
10th	Thursday	The Hill
11th	Friday	X Fitness
14th	Monday	Bodyweight blast
15th	Tuesday	Fun and Fitness
16th	Wednesday	Ropes
17th	Thursday	Boxing
18st	Friday	X Fitness
21st	Monday	X Fitness
22nd	Tuesday	The Hill
23rd	Wednesday	Bodyweight Blast
24th	Thursday	Boxing
25th	Friday	X Fitness
28th	Monday	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 and enrol now! Click me to enrol

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

Troy Shipsey — Tue, 02 Nov 2010 01:55:46 +0000

1st	Monday	Fitness Test
2nd	Tuesday	Circuit
3rd	Wednesday	Boxing
4th	Thursday	X Fitness
5th	Friday	Fun and Fitness
8th	Monday	X Fitness
9th	Tuesday	Boxing
10th	Wednesday	Bodyweight Blast
11th	Thursday	Team challenge
12th	Friday	Battling ropes
15th	Monday	Bodyweight Blast
16th	Tuesday	Fun and Fitness
17th	Wednesday	Battling Ropes
18th	Thursday	Boxing
19th	Friday	X Fitness
22nd	Monday	Mystery Box
23rd	Tuesday	X Fitness
24th	Wednesday	Boxing
25th	Thursday	Bodyweight Blast
26th	Friday	Fun and Fitness
29th	Monday	X Fitness
30th	Tuesday	Kickboxercise

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

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

Troy Shipsey — Thu, 30 Sep 2010 10:16:54 +0000

1st	Friday	Fitness Test + Circuit
4th	Monday	Public Holiday – enjoy the sleep in!
5th	Tuesday	X Fitness
6th	Wednesday	Boxing
7th	Thursday	Bodyweight Blast
8th	Friday	Battling ropes
11th	Monday	X Fitness
12th	Tuesday	Fun and Fitness
13th	Wednesday	Bodyweight Blast
14th	Thursday	Boxing
15th	Friday	Mystery Box
18th	Monday	Bodyweight Blast
19th	Tuesday	Battling ropes
20th	Wednesday	Boxing
21st	Thursday	X Fitness
22nd	Friday	Fun and Fitness
25th	Monday	X Fitness
26th	Tuesday	Boxing
27th	Wednesday	Bodyweight Blast
28th	Thursday	Battling Ropes
29th	Friday	Fun and Fitness

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

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	Mystery Box
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

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

Centennial Park Outdoor Group Fitness Training workout of the week

Troy Shipsey — Wed, 09 Dec 2009 02:52:45 +0000

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

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

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