Posts Tagged ‘group fitness sydney’

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Centennial Park Group Personal Fitness Training workout of the week

Monday, November 23rd, 2009

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 
C C B B B B B B B B B B B B A A  A A A A A
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

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Group Fitness Training Centennial Park, Sydney - workout of the week

Thursday, November 19th, 2009

After our circle warm up, we embarked on a repeat of one of our longest challenges from August.

Well done to everyone, really pushing hard for a solid 32 - 50+ mins non stop workout. You all looked like you felt it and the all the peolple who repeated it, beat their times. The best beat was by 7 mins!

My favourite part is the awesome results by a few people who claim to hate and not be good at running. It doesn’t take much effort or a lot of time to change that mind set and run like a champion!

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 dips
300m backwards run
Then
20 push ups
20 squats
20 sit ups
20 burpess
x
5 rounds
Then
3oom backwards run
100 skips
800m run
For time
Kelly Christie Darrin Finn Rachel Kristin Monika Amelia Tori A Claudia Cassandra Milena Tori E Jane Kirsty Peta
32:00 32:30 33:05 36:10 37:15 37:37 40:10 42:30 43:43  43:27 45:05 47:30  49:09 51:50 52:42 modified 51:00 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 Personal Training Centennial Park workout of the week

Friday, November 13th, 2009

Great workout today guys, Tabata intervals and a couple of small challenges. Let me know how those legs feel after the lunges:)

 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 achieved.    
Squats - bottom to bottom
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
13.5 13.5 14 11 9.5 10.5 13.5 9.5 10.5 9 9.5 9.5
Sit ups
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
12.5 12.5 5.5 10 9.5 10 11 11.5 7.5 8 12.5 9.5
Push ups
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
17.5 15.5 6.5 13.5 7.5 9.5 14 9 9 11.5 8 8
Bicycle
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
33.5 46 32.5 30 37.5 30 34 27 29 37 30 22
Challenge 2      

100 walking lunges
10 spiderman
75 lunges
15 spiderman
50 lunges
20 spiderman
25 lunges
25 spiderman
For time
  

Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
14:00 14:05 18:00 16:40 21:00 17:15 14:45 21:30 19:00 20:30 22:30 25:00

 

 

Challenge 3
20 horizontal pendulum
10 roll ups
10 lifesavers
4 rounds for time  
Kelly Rachel Cassandra Tori A Kirsty Louise Genevieve Tori E
9:30 9:30 10:00 -3 rounds 10:00 -3 rounds 4:30 -2 rounds 10:00 -3 rounds  4:00 -1 round 6:30 -2 rounds 

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 Centennial Park Sydney Monthly Training Schedule September 2009

Wednesday, September 2nd, 2009

 

1st Tuesday Fitness Test
2nd Wednesday Boxing
3rd Thursday Body Weight Blast
4th Friday Fun and Fitness
7th Monday X fitness
8th Tuesday Kickboxercise
9th Wednesday The Hill
10th Thursday Boxing
11th Friday Body Weight Blast
14th Monday X Fitness
15th Tuesday Fun and Fitness
16th Wednesday Body Weight Blast
17th Thursday Boxing
18th Friday The Hill
21st Monday Body Weight Blast
22nd Tuesday Kickboxercise
23rd Wednesday X Fitness
24th Thursday Boxing
25th Friday The Hill
28th Monday Body Weight Blast
29th Tuesday Kickboxercise
30th Wednesday Fun and Fitness

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

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Outdoor group fitness class Centennial Park - workout of the week

Thursday, August 27th, 2009

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.    

After a decent warmup today, we embarked on one of the longest challenges we have done. 

Well done to everyone, really pushing hard for a solid 35 - 50 min non stop workout. You all looked like you felt it!

My favourite part is the awesome results by a few people who claim to hate and not be good at running. It doesn’t take much effort or a lot of time to change that mind set and run like a champion!

Challenge 1
800m run
100 skips
300m backwards run
Then
20 push ups
20 squats
20 sit ups
20 burpess
x
5 rounds
Then
800m run
100 skips
3oom backwards run
For time
Nelius Finn Jason Kristin Kelly Darrin Damian Carissa Luke
35:56 36:43 38:22 38:30 39:00 39:49 41:01 45:05 48:20

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 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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Centennial Park Outdoor Group Personal Fitness Training Monthly Schedule - August 2009

Wednesday, July 29th, 2009

3rd Monday Fitness Test
4th Tuesday Boxing
5th Wednesday Body Weight Blast
6th Thursday Fun and Fitness
7th Friday FITTA fitness
10th Monday The Hill
11th Tuesday Kickboxercise
12th Wednesday FITTA Fitness
13th Thursday Boxing
14th Friday Body Weight Blast
17th Monday FITTA Fitness
18th Tuesday Boxing
19th Wednesday The Hill
20th Thursday Fun and Fitness
21st Friday Body Weight Blast
24th Monday Body Weight Blast
25th Tuesday Boxing
26th Wednesday FITTA Fitness
27th Thursday Kickboxercise
28th Friday The Hill
31st Monday FITTA Fitness

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

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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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Posted in Workout of the week | No Comments »

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