Posts Tagged ‘group personal training centennial park’

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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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Outdoor Group Fitness Training Sydney workout of the week

Thursday, October 22nd, 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.    

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.
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
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 
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

If you would like to improve your health and fitness and lose some weight then join us for our next course, enter here>>

 

 

See you all in the park soon- Troy Shipsey

Centennial Park Group Outdoor 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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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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Outdoor group exercise classes Centennial Park, Sydney - workout of the week

Thursday, July 9th, 2009

This week’s Fitta Fitness class was a little rainy, but 9 brave souls pushed through the Tabata intervals.

Challenge 1

Tabata intervals - scores are an average of the highest and lowers reps achieved.

Squats - bottom to bottom
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
9 11 10 11 11 12 11 13 14
Push ups
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
10 8 4 6 7 9 9 8 10
Bicycle
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
45 25 24 40 41 23 33 40 44
Burpees
Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
7 6 2 6 6 6 5 6 8
Challenge 2
300m run
10 push ups thrusts
10 sit ups
AMRAP in 10 mins

Finn Carla Melissa Jason Gareth Adam Luke C Gwen Rachel
3 3 2+run 3+run 4 2+run 2+run&push 3+run&push 3+run

Challenge 3
30 prison lunges
10 roll ups
30 ground dips
5 rounds for time
13 mins cut off
Finn Carla Melissa Jason Gareth Adam Luke C Rachel
4+lunge&roll 3 2 4 3+lunge&roll 3+lunge 3+lunge 4+lunge

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 »

Outdoor group personal fitness training Centennial Park training schedule July 2009

Tuesday, June 30th, 2009

1st Wednesday Fitness Test
2nd Thursday Boxing
3rd Friday Body Weight Blast
6th Monday Kickboxercise
7th Tuesday FITTA fitness
8th Wednesday Boxing
9th Thursday Fun and Fitness
10th Friday Body weight blast
13th Monday Boxing
14th Tuesday The Hill
15th Wednesday FITTA Fitness
16th Thursday Kickboxercise
17th Friday Body weight blast
20th Monday Kickboxercise
21st Tuesday FITTA Fitness
22nd Wednesday Boxing
23rd Thursday Fun and Fitness
24th Friday Body Weight Blast
27th Monday FITTA Fitness
28th Tuesday Boxing
29th Wednesday The Hill
30th Thursday Body weight blast
31st Friday Kickboxercise

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

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