Outdoor Group Fitness Training Sydney workout of the week
Thursday, October 22nd, 2009We 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.
Ah, today saw 3 of my favourite workouts… the skipping, the burpees and the Tabata intervals!
Challenge 1
100 skips and run to the 10th pole.
100 skips and run to the 10th pole.
Decrease skips by 10 and poles by 1
Completed for time with a 20 minute cut off.
If you missed out, I noted where you were up to at the 20 minute mark.
| Kelly | Gareth | Kristin | Monika | Rachel | Vaughn | Luke A | Arlene | Caroline | Jane |
| 17:18 | 17:20 | 17:34 | 17:54 | 18:44 | 18:53 | 19:04 | 20’s | 20’s | 20’s |
.
| Luke C | Claudia | Cassandra | Louise | Tori | Kirsty | Talia | Darrin | Jovana |
| 20’s | 20’s | 20’s | 20’s | 30’s | 30’s | 70’s | 70’s | 70’s |
Challenge 2
The 11 minute burpee challenge
The 11 minute burpee challenge
Who kept up?
I noted when you kept up. A lot of you kept up for the first minute, but then slipped, so I have noted where you picked it up from after missing some.
If you didn’t keep up at all, I noted your total reps
| Darrin | Louise | Cassandra | Kelly | Arlene | Claudia | Kristin | Luke C | Monika | Kirsty |
| 17 | 17 | 12 | 14 | 12 | 13 | all | 84 reps | all | 58 reps |
.
| Rachel | Tori | Jane | Luke A | Vaughn | Jovana | Caroline | Gareth | Talia |
| all | 13 | 12 | 13 | 14 | 50 | 71 reps | all | 13 |
Challenge 3
Tabata intervals – Score is the average of highest and lowest reps achieved
Tabata intervals – Score is the average of highest and lowest reps achieved
Squats – bottom to bottom
| Kelly | Gareth | Kristin | Monika | Rachel | Vaughn | Luke A | Arlene | Caroline | Jane |
| 14 | 13.5 | 11.5 | 14.5 | 12.5 | 9.5 | 10 | 10.5 | 11 | 8 |
.
| Luke C | Claudia | Cassandra | Louise | Tori | Kirsty | Talia | Darrin | Jovana |
| 11 | 12 | 11 | 10 | 10.5 | 9.5 | 11 | 14 | 10 |
Bicycle
| Kelly | Gareth | Kristin | Monika | Rachel | Vaughn | Luke A | Arlene | Caroline | Jane |
| 38 | 44.5 | 37.5 | 30.5 | 45 | 25 | 26 | 33.5 | 38.5 | 33.5 |
.
| Luke C | Claudia | Cassandra | Louise | Tori | Kirsty | Talia | Darrin | Jovana |
| 38 | 37 | 28.5 | 29 | 28 | 31.5 | 50 | 40 | 22 |
Push ups
| Kelly | Gareth | Kristin | Monika | Rachel | Vaughn | Luke A | Arlene | Caroline | Jane |
| 12 | 14 | 12 | 13 | 14.5 | 14 | 8.5 | 10.5 | 11 | 11 |
.
| Luke C | Claudia | Cassandra | Louise | Tori | Kirsty | Talia | Darrin | Jovana |
| 12.5 | 11 | 9.5 | 11.5 | 10.5 | 9 | 9.5 | 12 | 7 |
See you all in the park soon- Troy Shipsey
Centennial Park Group Outdoor Personal Fitness Trainer