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Athlete Date Sort Location Workout Name Description Results
barry delaney 01/28/2014 CrossFit Athlone None strength : chest press 5 x 5
56-56-56-56-56

met con : emom for 12 mins
bear crawl x 5
v ups x 5		 012m 00s
Performed as RX
barry delaney 01/22/2014 CrossFit Athlone at home strength : lbbs 3 x 5
40-40-40

met con : for time
sit ups
25-20-15-10-5
5-10-15-20-25
push ups
10m 30s
Workout Scaled
barry delaney 01/07/2014 CrossFit Athlone None skill : push press
press jerk


strength : press 3 x 6 ( 60% pr)
35-35-35

max dips 5 green band

met con : max pull ups ( 36)
max sit ups (78)		 114 reps
Workout Scaled
barry delaney 01/06/2014 CrossFit Athlone None skill : orangise and set up lbbs

strength : lbbs 3 x 8 (50 % pr)
40-40-40

wall squats 2 x 10

met con : for time
burpees x 50		 4m 54s
Performed as RX
barry delaney 01/03/2014 CrossFit Athlone None strength : oh squat 5 x 2 (20 kg)
hold for 10 sec at bottom

met con :for time 39 min
push up , air squat , burpee
1-1-1-2-2-2-3-3-3-4-4-4 up to 20		 015 rounds 016 reps
Workout Scaled
barry delaney 12/19/2013 CrossFit Athlone None skill : wall squat

strength : bench press 3-3-2-2-2-1-1
30-40-50-70-75-80(f)-77.5

box jump (pr)
28 inches		 0m 09s
Performed as RX
barry delaney 12/18/2013 CrossFit Athlone None pistol squats
points of performance

- foot flat on ground
-shin leaning forward + knee over toes
-hamstrings and calf touch in bottom position
-torso is forward close to pressing leg (weight forward)
-focus on compressing body towards pressing leg
-extend arms forward
-hips and torso behind foot so legs and arms out in front
 0m 07s
Performed as RX
barry delaney 12/17/2013 CrossFit Athlone None strength

front squat
3-3-2-2-2-1-1(pr)
50-55-60-62.5-65-67.5-70

bent over row 3 x 5
50-50-50

met con : 10-9-8-7-6-5-4-3-2-1
pull ups
kb swing (16kg)
finish with 4 min bridge plank (2 mins each side)		 11m 32s
Workout Scaled
barry delaney 12/16/2013 CrossFit Athlone None skill : push jerk

strength : push jerk 1-1-1-1-1-1-1(pr)
40-45-50-55-60-65-70

met con: amrap in 10 mins
hspu x 5
pistol squats x 10 (5 each leg)		 5 rounds 4 reps
Workout Scaled
barry delaney 12/12/2013 CrossFit Athlone None dead lift 5 x 5
100-100-100-100-100

met con
200 m lunges with bar overhead		 9m 03s
Workout Scaled
barry delaney 12/11/2013 CrossFit Athlone None skill
kb swing

strength
lbbs 3 x 5
60-60-60

met con
amrap in 10 mins

chin ups x 5
kb swing x 10 16 kg bell
sit ups x 15		 6 rounds 10 reps
Workout Scaled
barry delaney 12/10/2013 CrossFit Athlone None skills
push press 3 x 5
45-45-45

met con for time

run
100-200-300-400
ktc
10-20-30-40		 17m 07s
Performed as RX
barry delaney 12/07/2013 CrossFit Athlone None skill
front squat 3 x 5
25-25-25

strength
dead lift 5 x 5
75-75-75-75-75

met con
box jumps 20" for 4 mins
bear crawls for 4 mins
 94 reps
Performed as RX
barry delaney 12/04/2013 CrossFit Athlone None skill

hspu

strength lbbs 3 x 5
50-55-60

met con emom for 12 mins

ring rows x 7
hspu x 3		 012m 00s
Workout Scaled
barry delaney 12/02/2013 CrossFit Athlone None left ankle 5"
right ankle 3.75"
left shoulder 3.5"
right shoulder 5.5"

met con for time
6-5-4-3-2-1

pull ups
v sit ups
hspu
 5m 19s
Workout Scaled
barry delaney 11/30/2013 CrossFit Athlone None Emom for 20 mins

Oh squat x 2
25kg		 1050 kgs
Performed as RX
barry delaney 11/27/2013 CrossFit Athlone None skills
power clean for 7 mins

amrap in 14 mins

kb swing x 20 (16kg)
burpee box jumps x 15 (24" box)
v ups x 10
20 sec rest each round
 3 rounds 25 reps
Performed as RX
barry delaney 11/25/2013 CrossFit Athlone None oh squat 10 x 3
15-15-15-15-20-20-20-20-20-20

push press
12 mins to build up to 1 rm
30 x 1
40 x 1
50 x 1
55 x 1
57.5 x 1
60 x 1 rm
62.5 x 1 (f)

max dips x 3
7-8-10		 0 reps
Workout Scaled
barry delaney 11/24/2013 CrossFit Athlone None dead lift
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1 rm 		120 x 1 kgs
Performed as RX
barry delaney 11/23/2013 CrossFit Athlone test week/skills level 1 back squat 5x30. 3x40. 2x50. 1x60. 1x65. 1x72.5. 1rmX80

press 5x20. 3x30. 2x35. 1x40. 1x42.5. 1x45. 1rmX50

deadlift 1rm X 115


static hang 30 sec
push ups x 10
sit ups x 30
ktc x 10
box jumps 24" x 10
run 400m under 2 mins 		1m 35s
Performed as RX
barry delaney 11/16/2013 CrossFit Athlone None skill
thrusters

strength

oh squat 2 x 8
pipe-8

push jerk 3 x 5
40-40-45

met con
40 x body blasters for time		 9m 05s
Workout Scaled
barry delaney 11/14/2013 CrossFit Athlone None bring sally up

squat 30 kg

pull up

dead lift
max x 2		 10 reps
Workout Scaled
barry delaney 11/13/2013 CrossFit Athlone None skill
thrusters 3 x 5
20-20-20
push jerk 3 x 5
20-20-25

workout a
bench press 3 x 5
40-50-60

push ups 4 x 10
dips 2 x max reps
5-3

workout b
4 x 200m run with bumper plate
after every 200m 10 chin ups
60 sec rest
 10m 40s
Workout Scaled
barry delaney 11/11/2013 CrossFit Athlone None skills
pistol squat

workout a

back squat 3 x 5
50-55-60

front squat 5 x 2
40-50-50-50-55

workout b

amrap in 5 mins
v ups 		60 reps
Performed as RX
barry delaney 11/09/2013 CrossFit Athlone None skill

wall squat 2 x 8

strength

front squat 5 x 3
25-25-30-40-45

dead lift 3 x 3
35-40-45

push press 4 x 2
25-30-35-40

met con
2 x 200m run
30 sec rest after 1st 200m		 4m 30s
Performed as RX
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