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Centennial Park Outdoor Cross Traina’s monthly group fitness training schedule April 2010

Tuesday, March 30th, 2010

1st Thursday Fitness Test + Circuit
2nd Friday Public Holiday – Good Friday
5th Monday Public Holiday – Easter Monday
6th Tuesday X Fitness
7th Wednesday Boxing
8th Thursday Body Weight Blast
9th Friday The Hill
12th Monday Mystery Box
13th Tuesday Fun and Fitness
14th Wednesday X Fitness
15th Thursday Boxing/Kickboxing
16th Friday Body Weight Blast
19th Monday X Fitness
20th Tuesday Boxing
21st Wednesday Body Weight Blast
22nd Thursday The Hill
23rd Friday Mystery Box
26th Monday Public Holiday – Anzac Day
27th Tuesday X Fitness
28th Wednesday Fun and Fitness
29th Thursday Body Weight Blast
30th Friday Mystery Box

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 Cross Traina’s – Centennial Park outdoor group personal fitness training workout of the week

Tuesday, March 30th, 2010

Awesome class this morning guys, thanks for the feedback, I didn’t think you would all love the running that much, I will have to incorporate more running interval challenges!

For those interested in joining, 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 - Burpee Galore

Work:Rest = 1:1
Starting at 60 seconds, decrease by 10 seconds each time down to 10 and then back up to 60 seconds again
Max reps
Adam Damian Darrin Finn Greg Jovana Jess Angelique Kristin Nelius Tori Rosemary Tristan
163 123 142 159 122 90 136 126 140 192 106 100 117
Challenge 2 – Double dips

Partner up for this one
1 person does 20 dips while the other rest then vice versa
Max reps in 5 mins

Adam Damian Darrin Finn Greg Jovana Jess Kirsty Kristin Nelius Tori Rosemary Tristan Angelique
160 232 240 160 202 160 120 173 160 220 148 160 141 120

Challenge 3 – Run, run, run
100 metre shuttle runs
Run 60 seconds
Rest 60 seconds
Increase running time by 30 seconds until 3 mins is reached then decrease by 30 seconds back to 60 seconds
Rest is always 60 seconds
Max laps

Adam Damian Darrin Finn Greg Jovana Jess Kirsty Kristin Nelius Tori Rosemary Tristan Angelique
33 36 28 32 31 24 33 29 36 40 31 DNF 38 27

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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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 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 Outdoor Group Training monthly schedule December 2009

Monday, November 30th, 2009

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

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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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