Posts Tagged ‘outdoor group personal fitness training sydney’
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
| 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
Tags: bootcamp alternative centennial park, bootcamp alternative eastern suburbs, bootcamp alternative sydney, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, group personal training centennial park, Group personal training Eastern suburbs, group personal training sydney, outdoor group personal fitness training centennial park, outdoor group personal fitness training eastern suburbs, outdoor group personal fitness training sydney
Posted in Uncategorized, Workout of the week | No Comments »
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
Tags: outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney
Posted in Uncategorized, Workout of the week | No Comments »
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
Tags: bootcamp alternative centennial park, bootcamp alternative eastern suburbs, bootcamp alternative sydney, outdoor group personal fitness training centennial park, outdoor group personal fitness training eastern suburbs, outdoor group personal fitness training sydney
Posted in Uncategorized, Workout of the week | No Comments »
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
Tags: bootcamp centennial park, circuit training, fun outdoor fitness classes, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, group personal training centennial park, group training centennial park, outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney, outdoor group training sydney, outdoor training centennial park
Posted in Uncategorized | No Comments »
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
Tags: group fitness centennial park, group fitness sydney, group training centennial park, group training sydney, outdoor exercise classes sydney, outdoor group fitness sydney, outdoor group personal fitness training eastern suburbs, outdoor group personal fitness training sydney, outdoor group personal training sydney
Posted in Uncategorized, Workout of the week | No Comments »
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
Tags: bootcamp centennial park, centennial park crossfit style training, circuit training, fun outdoor fitness classes, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, group personal training centennial park, group training centennial park, outdoor crossfit style training, outdoor exercise classes, outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney, outdoor group training sydney, outdoor training centennial park
Posted in Workout of the week | No Comments »
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
Tags: bootcamp centennial park, circuit training, fun outdoor fitness classes, group fitness centennial park, group fitness eastern suburbs, group fitness sydney, group personal training centennial park, group training centennial park, outdoor group fitness training eastern suburbs, outdoor group personal fitness training centennial park, outdoor group personal fitness training sydney, outdoor group training sydney, outdoor training centennial park
Posted in Uncategorized, Workout of the week | No Comments »
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
Tags: group fitness centennial park, group fitness sydney, group training centennial park, group training sydney, outdoor exercise classes sydney, outdoor group fitness sydney, outdoor group personal fitness training sydney, outdoor group personal training sydney
Posted in Workout of the week | No Comments »
