Posts Tagged ‘outdoor group personal fitness training sydney centenni’

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

Tags: , , , , , , ,
Posted in Uncategorized, Workout of the week | No Comments »

Outdoor Group Personal Fitness Training Centennial Park workout of the week

Wednesday, March 10th, 2010

Awesome workout this morning, everyone really put their best efforts in!

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
5 knee to chest sit ups
10 push up thrusts
15 squat jumps
AMRAP in 10 mins
Adam Alison Cass Christie Damian Finn Jane Kelly Kirsty Kristin Luke Lynette
212 190 155 246 185 220 150 246 181 219 155 180
Nelius Rachel Siobhan Tim Tristan
270 216 175 135 175

Challenge 2

On the minute every minute run 40m, then 5 air jacks, then finish the minute with sit ups

Max reps for the sit ups in 10 mins

Adam Alison Cass Christie Damian Finn Jane Kelly Kirsty Kristin Luke Lynette
101 178 71 170 118 162 73 165 121 152 111 97
Nelius Rachel Siobhan Tim Tristan
189 153 86 80 93

Challenge 3

Run 300m
5 burpees
10 windmill push ups
20 jump lunges
40 bicycle
AMRAP in 20 mins

Adam Alison Cass Christie Damian Finn Jane Kelly Kirsty Kristin Luke Lynette
3 4 3 3 5 6 4 3 4 3 4 5
Nelius Rachel Siobhan Tim Tristan
6 5 3 3 DNF
Challenge 4

800m run for time

Adam Alison Cass Christie Damian Finn Jane Kelly Kirsty Kristin Luke Lynette
DNF 4:25 4:03 DNF 3:12 3:42 4:58 DNF 3:42 DNF 3:42 4:04
Nelius Rachel Siobhan Tim Tristan
2:48 3:22 DNF 4:12 DNF

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

Tags: , , , , , ,
Posted in Workout of the week | No Comments »

Centennial Park outdoor group fitness workout of the week

Tuesday, June 23rd, 2009

Today’s Fitta Fitness was a great workout. Thanks to all 21 of you who participated and thanks for putting in your best efforts!

Challenge 1
7 push ups
7 burpees
As many full rounds as possible in 10 mins
Results
Christie 17, Damian 10, Darrin 16, Finn 19, Fiona 16, Gareth 15, Genevieve 15, Gwen 16, Jane 11, Jodie 17, Kate 14, Kelly 16, Kira 16,  Kirsty 10, Luke A 13, Luke C 11, Peta 10, Rachel 17, Rohan 12, Sarah 11, Tim 10
Challenge 2
7 roll ups
7 sit ups
As many full rounds as possible in 10 mins
Results
Christie 17, Damian 7, Darrin 16, Finn 11, Fiona 12, Gareth 11, Genevieve 10, Gwen 10, Jane 10, Jodie 11, Kate 11, Kelly 15, Kira 11,  Kirsty 9, Luke A 9, Luke C 9, Peta 6, Rachel 15, Rohan 10, Sarah 11, Tim 9
Challenge 3
Base=Perform the movement
#1=Spidermans
#2=Squat jumps
#3=Up and down plank
#4=Ground dips
#5=Mountain climbers
Reps=10, 9, 8, 7, 6, 5
Results
7 people completed within 22 mins
In order – Kelly, Darrin, Gareth, Rachel, Kira, Finn, Kate
All other were on the 6’s
Well done!

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 

Tags: , , , , , , ,
Posted in Uncategorized, Workout of the week | 4 Comments »