Posts Tagged ‘outdoor group training’

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

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Outdoor Group Fitness Training Sydney workout of the week

Thursday, October 22nd, 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.    

Ah, today saw 3 of my favourite workouts… the skipping, the burpees and the Tabata intervals!       

Challenge 1
100 skips and run to the 10th pole.
Decrease skips by 10 and poles by 1
Completed for time with a 20 minute cut off.
If you missed out, I noted where you were up to at the 20 minute mark.
Kelly Gareth Kristin Monika Rachel Vaughn Luke A Arlene Caroline Jane
17:18 17:20 17:34 17:54 18:44 18:53 19:04 20’s 20’s 20’s
.
Luke C Claudia Cassandra Louise Tori Kirsty Talia Darrin Jovana
20’s 20’s 20’s 20’s 30’s 30’s 70’s 70’s 70’s
Challenge 2
The 11 minute burpee challenge
Who kept up?
I noted when you kept up. A lot of you kept up for the first minute, but then slipped, so I have noted where you picked it up from after missing some.
If you didn’t keep up at all, I noted your total reps
Darrin Louise Cassandra Kelly Arlene Claudia Kristin Luke C Monika Kirsty
17 17 12 14 12 13 all 84 reps all 58 reps
.
Rachel Tori Jane Luke A Vaughn Jovana Caroline Gareth Talia
all 13 12 13 14 50 71 reps all 13
Challenge 3
Tabata intervals – Score is the average of highest and lowest reps achieved 
Squats – bottom to bottom
Kelly Gareth Kristin Monika Rachel Vaughn Luke A Arlene Caroline Jane
14 13.5 11.5 14.5 12.5 9.5 10 10.5 11 8
.
Luke C Claudia Cassandra Louise Tori Kirsty Talia Darrin Jovana
11 12 11 10 10.5 9.5 11 14 10
Bicycle
Kelly Gareth Kristin Monika Rachel Vaughn Luke A Arlene Caroline Jane
38 44.5 37.5 30.5 45 25 26 33.5 38.5 33.5
.
Luke C Claudia Cassandra Louise Tori Kirsty Talia Darrin Jovana
38 37 28.5 29 28 31.5 50 40 22
Push ups
Kelly Gareth Kristin Monika Rachel Vaughn Luke A Arlene Caroline Jane
12 14 12 13 14.5 14 8.5 10.5 11 11
.
Luke C Claudia Cassandra Louise Tori Kirsty Talia Darrin Jovana
12.5 11 9.5 11.5 10.5 9 9.5 12 7

If you would like to improve your health and fitness and lose some weight then join us for our next course, enter here>>

 

 

See you all in the park soon- Troy Shipsey

Centennial Park Group Outdoor Personal Fitness Trainer 

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Centennial Park group personal fitness training workout of the week – Friday’s Circuit

Friday, March 6th, 2009

This workout was a bit of a killer because I worked one muscle group at a time to complete exhaustion. The guys weren’t used to this, so needless to say, I heard about it lots throughout the class.

100 squats, 20 jump lunges
80 squats, 18 jump lunges
60 squats, 16 jump lunges
40 squats, 14 jump lunges
20 squats, 12 jump lunges
1st to finish - Rachel 12mins 15seconds

100 bicycle, 50 jeanie crunches80 bicycle, 40 jeanie crunches
60 bicycle, 30 jeanie crunches
40 bicycle, 20 jeanie crunches
20 bicycle, 10 jeanie crunches
1st to finish - Rachel again 7mins 37seconds

50 push ups – chest to ground, 100 bench dips 

40 push ups, 80 dips
30 push ups, 60 dips
20 puch ups, 40 dips
10 push ups, 20 dips
1st to finish – Lynette 16min 28seconds
5 minute burpee test
1st minute 20 burpees
2nd minute 18 burpees
3rd minute 16 burpees
4th minute 14 burpees
5th minute 12 burpees
So who kept up?
Rachel and Sarah every minute
Lynette minutes 4 and 5
Claudia minute 5
All others did well, but didn’t quite cut it.   

If you want to join us for our next course, enter here>>

 

Troy Shipsey

Centennial Park Group Personal Fitness Trainer

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Centennial Park Outdoor Group Personal Fitness Training Schedule January 2009

Tuesday, January 6th, 2009

5th Monday Fitness Test + Circuit
6th Tuesday Boxing
7th Wednesday Circuit
8th Thursday Kickboxercise
9th Friday Circuit
12th Monday Boxing
13th Tuesday The Hill
14th Wednesday Circuit
15th Thursday Kickboxercise
16th Friday Fun and Fitness
19th Monday Circuit
20th Tuesday Around the park
21st Wednesday Circuit
22nd Thursday Running circuit
23rd Friday Boxing
26th Monday Public Holiday – Enjoy the day off!
27th Tuesday Fun and Fitness
28th Wednesday The Hill
29th Thursday Boxing
30th Friday Circuit

To join our group training classes, simply visit Group Training

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Centennial Park Group Fitness Training Schedule 17th – 21st November

Monday, November 17th, 2008

 

Monday

Fun and Fitness:

Team reps challenge;

Push ups, squats, bicycle, lake, plyo push ups, 1 leg stands, dips, spidy push ups, plyo lunges, plank, sit ups, burpees, up and downs, plyo squats, double crunch
Tuesday Boxercise
Wednesday Circuit: 
* Sprint around lake
* 30 plyometric push ups
* 20 roll ups
* 100 walking lunges
* 50 good mornings
* 150 dips
* 30 life savers
* 50 squat thrusts
* 50 sit ups
* 30 frogs
Timed
Thursday Running: 2 laps of park – 7km
Friday Kickboxercise

To join our group training classes, simply visit Group Training

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Centennial Park Group Fitness Training Schedule 3rd to 7th November

Monday, November 3rd, 2008
Monday Fitness Assessments   
+
Technique Circuit
Tuesday Boxercise
Wednesday Circuit:
* Lake & sit ups  
* Pleased to meet you’s
* 1 legged stand ups
* Lake & sit ups
* Plank 90:75:60:45:30
* Lake & sit ups
* Walking lunges
* Bicenturion dips
* Lake & sit ups
* Compass jumps
* Obliquies
Thursday Kickboxercise
Friday Running: 1 hot lap of park – 3.5 km   
+
Fun and Fitness:
* Partner chase
* Tug’o'war
* Team plank push up 
* 20 ball steal

To join our group training classes, simply visit Group Training

 

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Outdoor Group Training Centennial Park Training Schedule 27th to 31st October

Monday, October 27th, 2008

 

Monday Circuit:  
* Pond sprint
* Push ups 3 ways, diamond, stagger, stagger
* Good mornings
* Pond sprint
* Windmills
* Bench lunges
* Pond sprint
* Bicenturion dips
* Plyometric lunges
* Pond sprint
* Leg raised ab challenge
Tuesday Boxercise
Wednesday Running: 1 hot lap of the park – 3.5km
+
Fun and Fitness:
* Partner chase
* Tug’o'war
* Team plank push up
* 20 ball steal
Thursday Kickboxercise
Friday Circuit:
10 push ups, 10 squats, 10 sit ups
On the minute, every minute for 20 minutes

200m run, 10 life savers, 20 sit ups AMRAP in 20 mins

Dips:Star jumps 50:50 x 6 Timed

To join our group training classes, simply visit Group Training

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