Phil Logan has taken to Crossfit like a pro, dialing in his work both in and outside of class. Without further adieu…
1. What prompted you to get started at CFNH?
I did it mostly to give the good people at Payne Whitney gym a break from me flopping around through sets of burpees, KB swings, poorly executed C&Js, and whatever else I strung together into bootleg WODs. I probably shouldn’t have been doing that in public. I needed to clean up my act. Aaron took me in on a Saturday morning intro class. D’Ags got me right during On Ramp, and it’s been a slow grind, but a sure grind, ever since.
2. It's been a busy 2016 so far: your first CF Games Open and now you're into Oly classes. How has your perspective and motivation changed in the last year? What are some of your recent accomplishments of which you're most proud?
The energy at the Open was great. I was taken by the camaraderie and intensity fostered by all of the athletes and coaches, grinding through some seriously gnarly workouts. (Walking OH Lunge steps? WTF?) What I’ve found–especially since working in the Oly Class (shout out to everyone in the back room)–is that achieving improvements/goals/#gainz necessitates a similar level of intensity; though it may be an intensity of exertion, of focus, or of patience, depending on the goal. I recently got double-unders after showing up early to class for like 2 months to whip myself in the arms and back. But now, it’s like: shout out to double-unders.
3. What are some of your short-term and long-term goals for 2016?
Short-term goals: stick a ring muscle-up, increase my clean, and take off my shirt in over 85% of WODs.
Long-term goals: keep up with my mobility (shout out to JoHanna’s yoga classes) and stay injury free
4. Do you follow any specific diet or regimen to fuel your Athlete of the Month-level CrossFit performance? What does your dream cheat meal/day look like?
I used to go very, very hard on (primarily) paleo approved foodstuffs, with mixed results. I’ve recently worked with the folks at EatMoreBeFit.com, who set me up with flexible dieting/macros plan, taking the guesswork out of the diet. They provided a protein : carbs : fat ratio that I wouldn’t have come up with on my own, and I’ve lost some lbs while improving a couple benchmarks. Shout out to them.
For a June cheat meal: Wow. I could really go for a cold lobster roll and some fries. Like right now. And a tasty summer ale/saison. And some chocolate chip cookie dough ice cream. And a cigar. And a nap. Shout out to naps.
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:
15 min AMRAP
3 Power Cleans 145/105
6 Box jumps 30/24
9 Barbell Facing Burpees
200 meter run
6 Snatch 115/75
8/6 cal Assault Bike
10 Slam ball 30/20
Rest 1 minute. 5 rounds total. No way. No how.
6. How do you spend your time when you're away from CFNH?
Going to weddings, apparently. I love my friends–and I hope no one dreads attending my wedding when the time comes–but I need a summer weekend off from dancing to Black Eyed Peas with someone’s aunt, you know? I think we all do.
When I’m not dancing with random aunts, I enjoy sailing, listening to rap music, puzzling over artwork at the Yale Art Gallery, and eating pizza with my girlfriend. Shout out to her.
7. What is one fun fact people may not know about you?
I’ve got 5 middle names. No joke. One is Fijian. One is Swahili. (Seriously: No joke.) The others 3 are fairly basic in comparison, just filler I guess. My parents are reformed hippies with small handwriting, and they managed to fit all of those names onto the birth certificate.
8. Do you have any motivational thoughts or suggestions to folks just getting started at CFNH?
You’ve joined a very supportive, very dope group of people who soon will become acquaintances, and maybe even friends. It’s a group that truly enjoys seeing its members succeed. The programming and coaching staff will ensure you are pushing yourself beyond what you think is comfortable/reasonable, while keeping you safe. I look forward to coming to CFNH everyday. So yeah. Welcome. Shout out to the process. Let’s get it.