Group Personal Training Centennial Park workout of the week
Friday, November 13th, 2009Great 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 |
See you all in the park soon- Troy Shipsey
Centennial Park Group Personal Fitness Trainer