Posts Tagged ‘outdoor group personal fitness training centennial park’

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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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Outdoor group fitness Centennial Park Sydney workout of the week

Monday, February 22nd, 2010

My first X-Fitness workout since my holiday, I hope you enjoyed it!

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 counted
Squats - bottom to bottom
Abbey Alison Cass Claudia Damian Darrin Finn Greg Jane Jason Jovana Kelly
9 10 13 10 15 - 18 10 9 14 9 12
Kirsty Kristin Louise Luke Lynette Nelius Siobhan Tim Tori
9 12 9 8 10 16 11 9 11
Push ups
Abbey Alison Cass Claudia Damian Darrin Finn Greg Jane Jason Jovana Kelly
12 11 8 8 12 19 14 10 10 13 12 18
Kirsty Kristin Louise Luke Lynette Nelius Siobhan Tim Tori
9 17 13 12 13 15 13 11 9
Sit ups
Abbey Alison Cass Claudia Damian Darrin Finn Greg Jane Jason Jovana Kelly
11 11 6 9 11 15 13 10 6 10 9 13
Kirsty Kristin Louise Luke Lynette Nelius Siobhan Tim Tori
9 12 9 9 7 13 8 10 9
Burpees
Abbey Alison Cass Claudia Damian Darrin Finn Greg Jane Jason Jovana Kelly
6 7 6 5 6 7 9 7 5 7 4 7
Kirsty Kristin Louise Luke Lynette Nelius Siobhan Tim Tori
5 7 6 4 6 10 4 7 5
Challenge 2
25m shuttle runs
As many laps as possible in 1 minute with decreasing then increasing rest periods

Max Laps
Abbey Alison Cass Claudia Damian Darrin Finn Greg Jane Jason Jovana Kelly
95 77 88 88 105 - 110 92 74 104 80 97
Kirsty Kristin Louise Luke Lynette Nelius Siobhan Tim Tori
86 102 92 83 61 123 60 85 90

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 Class - Monthly Schedule February 2010

Wednesday, January 27th, 2010

 

1st Monday Fitness Test
2nd Tuesday Boxercise
3rd Wednesday Body weight blast
4th Thursday The Hill
5th Friday X Fitness
8th Monday Bodyweight blast
9th Tuesday Fun and Fitness
10th Wednesday X Fitness
11th Thursday Boxercise
12th Friday The Hill
15th Monday X Fitness
16th Tuesday Kickoxercise
17th Wednesday Troy’s Toys
18th Thursday Fun and Fitness
19th Friday Bodyweight blast
22nd Monday X-Fitness
23rd Tuesday Boxing/Kickboxing
24th Wednesday The Hill
25th Thursday Bodyweight blast
26th Friday Troy’s Toys

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 personal fitness training eastern suburbs - Centennial Park workout of the week

Wednesday, January 13th, 2010

A new system today with a non-stop rolling clock ensured everybody completed each challenge before starting the next one. I like it a lot!

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    

100 skips then run to the 10th lamp post
Decrease lamp posts by 1 and skips by 10 
For time
Adam Amelia Arlene Cassandra Christie Darrin Greg Jovana Kate Kelly Kristin Libby Lucy Luke Lynette Nelius Rachel Raghu
23:02 20:12 20:28 DNF 20:20 23:30 23:59 27:50 20:43 18:18 17:52 25:28 19:04 22:06 23:00 17:30 18:18 21:53
 Challenge 2    

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

Adam Amelia Arlene Cassandra Christie Darrin Greg Jovana Kate Kelly Kristin Libby Lucy Luke Lynette Nelius Rachel Raghu
36:53 35:10 36:00 DNS 34:24 37:14 43:20 49:40 35:20 30:40 32:00 47:00 33:00 42:!6 38:00 28:51 32:00 40:00

 

Challenge 3
Reps = 10 to 1
Burpees
Roll ups
Up and down plank
For time 
 

Adam Amelia Arlene Cassandra Christie Darrin Greg Jovana Kate Kelly Kristin Libby Lucy Luke Lynette Nelius Rachel Raghu
52:10 5’s 43:20 8’s 52:10 6’s DNS 37:42 9’s 52:10 6’s 52:!0 7’s DNS 52:10 5’s 38:41 8’s 52:00 DNS 52:10 6’s 52:10 8’s DNS 42:20 52:00 52:10 4′s

 

Challenge 4

300m run
30 squats
50 sit ups
30 squats
100 dips
300m run
For time 
Nelius was the only one to start it and he finished it at 51:25

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 Centennial Park

Friday, January 8th, 2010

Our first X-fitness class for the year and I think it was a great one to get everybody kickstarted!

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    

As many 20m shuttle runs as possible in a minute.
Repeating 12 times with decreasing then increasing rest periods. 
Abbey Alison Arlene Carla Damian Finn Greg Jason Jovana Kate Kristin Lucy Luke Nelius Rachel
97 100 114 117 107 127 118 129 85 120 127 126 97 135 126
Challenge 2    
5 sit ups
10 push ups
15 squats

AMRAP in 10 mins

Abbey Alison Arlene Carla Damian Finn Greg Jason Jovana Kate Kristin Lucy Luke Nelius Rachel
245 315 270 450 315 555 271 510 240 510 555 312 222 455 555

Challenge 3
1 minute of bicycle
1 minute of horizontal pendulum
Max reps in 10 mins

Abbey Alison Arlene Carla Damian Finn Greg Jason Jovana Kate Kristin Lucy Luke Nelius Rachel
395 505 430 458 507 535 458 550 420 450 607 410 370 760 550

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 workout of the week

Friday, December 18th, 2009

We had an awesome workout this morning. Something different, a team challenge. 

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.              

 

5 teams of 5 people
Team Challenge
Part 1 - 15 mins
5 stations
1) Burpees 2)Rest 3) Push ups 4) Squats 5) Sit ups
10 burpees for the time keeper.
as many reps as possible for the other stations
Scores
1280 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
1089 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
824   Team 3- Nelius, Greg, Bianca, Damian, Adam
1112 Team 4- Luke, Tim, Finn, Lisa, Kate 
751   Team 5- Andie, Rob, Libby, Rosemary, Jovana
Part 2 - 15 mins
5 stations
1) Burpees 2)Rest 3) Air jacks 4) Roll ups 5) Spiderman
10 burpees for the time keeper.
as many reps as possible for the other stations
Scores
957 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
734 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
815   Team 3- Nelius, Greg, Bianca, Damian, Adam
698 Team 4- Luke, Tim, Finn, Lisa, Kate 
531   Team 5- Andie, Rob, Libby, Rosemary, Jovana
Part 3 - 15 mins
5 stations
1) Burpees 2)Rest 3) Bicycle 4) Mountain climbers 5) Jump lunges
10 burpees for the time keeper.
as many reps as possible for the other stations
Scores
2292 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
1632 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
1581   Team 3- Nelius, Greg, Bianca, Damian, Adam
1253 Team 4- Luke, Tim, Finn, Lisa, Kate 
1076   Team 5- Andie, Rob, Libby, Rosemary, Jovana
Overall scores
4529 Team 1- Darrin, Rachel, Jason, Kristin, Kirsty
3455 Team 2- Arlene, Kelly, Nicky, Tori, Bruce
3220 Team 3- Nelius, Greg, Bianca, Damian, Adam
3063 Team 4- Luke, Tim, Finn, Lisa, Kate 
2358 Team 5- Andie, Rob, Libby, Rosemary, Jovana       

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 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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