Athlete Profile

Athlete: Scott Flanary

Scott Flanary's Profile Picture
183 lb


Filthy 5036:54
Fight Gone Bad--
Sprint 400m--
Run 5k21:14
Clean & Jerk175 lb
Snatch135 lb
Deadlift310 lb
Back Squat200 lb
Max Pull-ups--



How I Eat

I eat strict Paleo

I eat quality foods but don't measure the amount

I eat strict Whole30, which is Paleo plus no alcohol nor sugar. I do not have cheat meals.

How I Train

I workout mostly at a CrossFit Affiliate

I have a coach who determines my programming

I record my workouts

Brick CrossFit does an amazing job preparing me for all-around fitness.

My Athletic Background

I regularly play recreational sports

Prior to CrossFit, I was a distance runner and I completed three marathons (Charlotte in 2008, Disney World in 2010, and Los Angeles in 2011). I've since traded in my running shoes for oly shoes and have strictly trained in a CrossFit gym. I also play in an organized kickball league.

My Experience With CrossFit

I began CrossFit with a coach (e.g. at an affiliate)

I have attended one or more specialty courses

I have had a life changing experience due to CrossFit

I walked into Brick CrossFit in October 2011 wondering what CrossFit was all about. After working out six out of seven days my first week, I was hooked. My first few months I worked out six times a week; mostly WODs, but mixing in cardio kickboxing and SpeedX (tabata-style WODs) to melt the fat. Now I aim for five days a week, with one of those days reserved for team WODs. In the first year of CrossFit, I lost 40 pounds. This was partially due to my strict workout regimen, and partially due to my change in diet (mostly Paleo). CrossFit/Paleo was the only combination to help me reach my fitness goals, and I can't see myself changing my fitness structure anytime soon. I now wish to involve myself more with CrossFit. In 2012, I volunteered at SoCal Regionals as the Twitter correspondent. I took 2013 off to focus on my own competing schedule. In 2014, I became a certified judge. I plan to volunteer at SoCal Regionals and the Games.

My Work/Rest Schedule

I usually only do 1 workout a day

I typically rest 4 or more days per month

I try to schedule rest days because I enjoy the structure of a schedule. If I'm having an off, or bad, day, I don't mind taking an extra rest day. When on vacation, I tend to find a body weight WOD online rather than dropping in to another affiliate. Vacations are few and far between, so an extended rest during these times is welcome.

How long have you been doing CrossFit?

2-4 years