in by Lindsay
The usual scenario: man is harrassed by the firecracker, Lori Gill, until he agrees to start CrossFit. He tries it, loves it, and the rest is history.
Thanks, Lori! You wrangled a good one! Dan Kilcoyne is our October athlete of the month for a few very important reasons: This guy's got a great attitude, and is always willing to go all in on a workout. From a coach's perspective, he's a dream! Super coachable, no ego, and truly strives to improve. He's also come a long way in a little over a year! (That's what happens when you ditch those monotonous globo gym workouts!)
Congrats, Dan! Keep striving for those RX weights!
1. When and where did you start CrossFitting?
I started CrossFitting a little over a year ago after I was persuaded by Lori Gill, Portofino's bartender extraordinaire and Molly Leber, coworker at Yale New Haven Hospital pharmacy to join New Haven CrossFit. I have always gone to the gym, but workouts were just getting a little too monotonous. So I figured I'd try something a little different.
2. We’re coming toward the end of 2018 - what are some of your goals to accomplish before the year end?
Well, I am forever in pursuit of abs…maybe not by the end of 2018 but perhaps one day…perhaps. Generally though I would like to get to a point where I can Rx every work out. I am almost there, but certain strength movements are still a bit of a challenge. At the end of the day though I know my limits and I just want a solid work out.
3. What are some of your recent accomplishments of which you're most proud?
I have lost 25lbs since starting Crossfit, but in general I am most proud of the fact that I have improved my overall strength since the CrossFit on boarding process.
4. Do you adhere to any form of daily/weekly diet regimen to power your workouts? What does your dream cheat meal/day look like?
Diet has played a big part in my overall improved performance. In February 2018 I did make a commitment to improve what I eat and drink. I cut back alcohol consumption, started eating more greens, drank lots of water, and stayed away from the candy jar at work.
My dream cheat meal is anything Italian, but particularly veal parmesan over pasta, with red wine and chocolate cake to cap it all off.
5. Design 2 WODs: 1 that is your bread & butter, filled with your movement strengths; 1 that is all goats (movement weaknesses you feel you need to improve).
Bread and Butter WOD (all body weight)
30 Minute AMRAP
400 meter run
50 Double Unders
50 Air Squats
50 Ab Mat Sit ups
Movement Weakness WOD
4 Rounds For Time
10 Power Snatches
10 Full Cleans
2 rope climbs
(I must admit if I see rope climbs….I’m calling it a day and having the cheat meal)
6. How do you spend your time when you're away from CFNH?
I work as pharmacy manager of operations at Yale New Haven Hospital. Days start early and then I attend night classes as I am pursuing my MBA. On weekends I go between CT and MA to see family, friends, and the girlfriend. I am a big Boston sports fan and looking forward to Dan Hurley turning the UConn Men’s basketball team around.
7. What is one fact that other CFNHers may not know about you?
This is always a tough question for me because I consider myself interestingly uninteresting. I am a pretty simple person. I do fly fish though (but that’s not very interesting)
8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
Yes, if you are looking for motivation have Lori Gill stand next to you during a WOD as she berates you for being 33 years old with a Dad bod….I am not a Dad.
I would also like to say that I am very appreciative of DAC ownership, management, and coaching staff. The new facilities are awesome and the recent changes you made to allow members to utilize the gym and go to various classes really speaks volumes to the commitment you have to health and fitness.