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Outdoor Group Personal Fitness Training Centennial Park workout of the week

Troy Shipsey — Wed, 10 Mar 2010 06:43:06 +0000

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

Outdoor Group Fitness Training Sydney workout of the week

Troy Shipsey — Thu, 22 Oct 2009 03:11:58 +0000

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

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

Troy Shipsey — Fri, 06 Mar 2009 02:48:22 +0000

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

Centennial Park Outdoor Group Personal Fitness Training Schedule January 2009

Troy Shipsey — Tue, 06 Jan 2009 03:27:42 +0000

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

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

Troy Shipsey — Mon, 17 Nov 2008 02:49:45 +0000

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

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

Troy Shipsey — Mon, 03 Nov 2008 07:15:05 +0000

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

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

Troy Shipsey — Mon, 27 Oct 2008 05:47:41 +0000

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