Athlete: Scott Flanary
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 (resting Thursdays and Sundays), 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 do multiple workouts in a day 1x a week
I typically rest 4 or more days per month
I try to schedule Thursday and Sunday 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. I now regularly have a "two-fer" on Wednesdays: a WOD followed by yoga.