Posts Tagged ‘outdoor exercise classes sydney’

Centennial Park Outdoor Cross Traina’s workout of the week

Monday, March 15th, 2010

What an awesome way to start the week guys! Thanks for making this morning a great class!

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 is the total amount of reps completed for the entire interval
Squats
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
115 136 132 88 106 100 118 98 111 87 115 89 104
Push ups

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
100 75 108 59 94 82 116 69 123 82 89 64 61
Sit ups
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
51 75 112 49 84 62 89 68 82 51 89 43 56
Jump lunges
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
132 82 86 91 103 95 125 57 100 80 99 75 81
Bicycle
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
327 240 332 286 334 250 358 320 344 207 317 200 186

Challenge 2

20m shuttle runs
As many laps as possible in 1 minute with 30 seconds rest.

Max Laps in 10 rounds

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
71 71 62 58 72 60 73 67 73 65 73 65 71

Challenge 3

Burpees 1 min
Rest 10 seconds
Burpees 1 min
Rest 20 seconds
Burpees 1 min
Rest 30 seconds
Burpees 1 min

Max reps

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
41 24 56 40 50 30 41 48 38 DNF 39 DNF 38

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

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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 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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