CFLA Athlete Profile – Brian MacInnes

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A) MU (Muscle up) Skill development – 10 min
“Toe” and hollow rock focus

B) 3X5 FS (+2-5)

C) 3 rounds for quality :45:15
:45 DB Jerk
:15 rest/transition
:45 Strict CTB Pull-ups
:15 rest/transition
:45 GHD Back Ext (roll spine)
:15 rest/transition
:45 200m Run
:60 Rest


On a continuously running clock perform following:
0:00-5:00 find Max total DU’s
15:00-30:00 find Max Clean & Jerk
35:00-37:30 Max Calories 2:30 Row

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Hometown: Sammamish, WA
Age: 31
When did you first start CrossFitting?: Sept 2011
When did you first start training at CFLA?: Sept 2011
Favorite WOD: Anything with pull ups, squats, and double unders.
Least Favorite WOD: Anything with thrusters or running over 400m

Tell us about you sports & fitness background: I was always an active kid, playing all the major sports. I was on a traveling soccer team until high school before hanging up my cleats to play golf exclusively. I played intermural basketball and soccer in college and went to the gym, but nothing too serious.

How did you first get exposed to CrossFit? A number of years before joining CFLA, I was looking for something different because I was tired of the same old routine at the gym. I read about how the actors in the movie 300 got jacked on CrossFit so I thought I would try it out. I still remember the first WOD I tried, 150 squats, 800m run, 150 squats. I figured how bad could air squats and a short run be? I was traveling at the time so I thought I would use this as a simple workout to do in the hotel room. During the 150 squats, I did 50 and took a small break, then 30 then another break, then my legs locked up when I tried another set. I basically crawled to the hotel bed and passed out. When I came to (I don’t know how much time has elapsed, probably a minute or two), I figured the run would be good to at least loosen up my legs back up. I took one step down the stairs at the hotel and crumpled in a heap, having to basically crawl back to the room. Needless to say, my CrossFitting days were over until a couple years ago when I met a member of CFLA and decided I would try it out again, this time with a little more supervision.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Although my body hasn’t changed significantly since joining CFLA, I am, and feel, infinitely stronger. I have noticed that I am better well-rounded physically, as I am able to work on, and be held accountable, for my weaknesses. My energy levels are also way higher and I rarely get tired during the work day and no longer need to be pumped full of caffeine to stay awake.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The biggest benefit in being in the CFLA community and doing CrossFit is that it has gotten me out of my comfort zone. For example, many of you know that I got married last summer and we did a flash mob at the wedding. For those who haven’t seen it, here you go! It wasn’t my idea, but I was still excited to do something that I probably would have complained about or vetoed years earlier.

Please share with us any favorite CrossFit / CFLA moments: I’ve always been kind of a nomad when it comes to classes, going to whichever classes fit my schedule. This summer I was between jobs and started going to the noon classes during the week. Going to that class was what I looked most forward to each day and it really motivated me to take my workouts and diet seriously.

Any advice for people just getting started? Do not be discouraged the first few months with not being about to do everything perfectly or lift as much as you think you can. It definitely took me a few months to feel comfortable doing a lot of Olympic lifts, but suddenly everything just clicked and I was able to make a lot of advances.

What are your hobbies, interests and/or talents outside of CrossFit? I still play golf, but it’s really hard to play in LA so I don’t get out much anymore. I play in a Santa Monica basketball league during the week and CrossFit has definitely helped with that. I’m a huge sports fan, especially football, and my wife will tell you I am completely obsessed with Fantasy Football (and fantasy sports in general). Outside of sports, I like to cook, travel, and hang out at home with my wife and our dog Archie.



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