Fitta bodies blog » group training centennial park

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

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

Troy Shipsey — Thu, 19 Nov 2009 01:36:06 +0000

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

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

Group Personal Training Centennial Park workout of the week

Troy Shipsey — Fri, 13 Nov 2009 04:25:26 +0000

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

Group Outdoor Fitness Training Centennial Park Monthly Schedule October 2009

Troy Shipsey — Mon, 28 Sep 2009 04:20:14 +0000

1st	Thursday	Fitness Test
2nd	Friday	Boxercise
5th	Monday	Public Holiday – No class today, enjoy a sleep in
6th	Tuesday	Fun and Fitness
7th	Wednesday	X fitness
8th	Thursday	Kickboxercise
9th	Friday	The Hill
12th	Monday	Body Weight Blast
13th	Tuesday	Boxercise
14th	Wednesday	X Fitness
15th	Thursday	Fun and Fitness
16th	Friday	Rope Circuit
19th	Monday	Body Weight Blast
20th	Tuesday	Boxercise
21st	Wednesday	X Fitness
22nd	Thursday	Kickboxercise
23rd	Friday	The Hill
26th	Monday	Body Weight
27th	Tuesday	Boxercise
28th	Wednesday	X Fitness
29th	Thursday	Fun and Fitness
30th	Friday	The Hill

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 Sydney Monthly Training Schedule September 2009

Troy Shipsey — Wed, 02 Sep 2009 05:11:05 +0000

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

Outdoor group fitness class Centennial Park – workout of the week

Troy Shipsey — Thu, 27 Aug 2009 04:37:08 +0000

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

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

Outdoor Group Personal Fitness Training Sydney workout of the week

Troy Shipsey — Mon, 10 Aug 2009 03:37:38 +0000

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

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

Troy Shipsey — Wed, 29 Jul 2009 05:03:32 +0000

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

Outdoor group fitness training Sydney, Centennial Park – workout of the week

Troy Shipsey — Mon, 27 Jul 2009 04:28:21 +0000

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

Centennial Park group fitness training class workout of the week

Troy Shipsey — Wed, 15 Jul 2009 03:10:07 +0000

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