The challenge runs April 28-May 24
Cost – Free & Open to the public
Our goal is to have every member donate at least an hour of their time to helping serve the Quincy Community.
Details – Participants compete on teams of 15 in weekly serviced-based challenges to earn points for their team.
Teams receive a different service-based project each week to complete for points, as well as a bonus Saturday service-based challenges. This is a great way to give back to the community with your family at QTown! Grab a sign up sheet and get going!
If you know an organization that is interested in signing up a team or you would like to request our services email, particularly those that involve manual labor, please contact email@example.com
Introducing QTown CrossFit’s New Functional Movement Program
Travis Corrigan – Director of Functional Movement Systems
-CrossFit Level 1 Trainer
-Functional Movement Systems Certification
A Note from Coach Travis
Do you have back pain, knee pain, or shoulder pain? Does it take effort to lift your arm above your head? Is picking something off the floor with ease an ability lost a long time ago? Have you ever thought to yourself, “I’m not going to be able to move when I’m older.” We are living in what seems to be the middle of an epidemic of back pain, shoulder problems, ACL tears, and just an overwhelming amount of body pain. If you are struggling with pain when you move and aren’t sure how to fix it, or maybe have long given up on fixing it, the FMS program is for you!
As a kid I grew up racing Motocross. Like anyone who grows up in the sport, I believed body pain was just part of everyday life. Everything hurts, all of the time. After a decade of racing, I started facing a harsh realization that movement was going to be very painful for me for the rest of my life. Then, I was introduced to Crossfit Mobility and the idea that body pain is fixable and not permanent. There are corrective strategies and methods to resolve more than 95% of movement problems. This concept awoke in me a passion for movement that I struggle to put into words. Through the FMS program and the strength and mobility class, I am hoping to share a little of that passion and help others discover ways to both move more freely and without pain.
The FMS class explores the concept of first of moving well, and then moving often. Most exercise programs today operate in a quantity over quality format. They focus on the number of reps of a particular exercise without regard for proper form when performing the exercise. For example, many popular high intensity workouts that emphasize speed and repetition end up focusing on quantity, while programs like QTown CrossFit and Functional Movement Systems focus more on quality and quantity together to yield a more holistic approach.
Here at QTown Crossfit, we work every day to tackle these issues and much more. Operating on the belief that the sum of all the parts does not equal the whole, we have a holistic focus on movement patterns and functional movements rather than muscle isolation and machine exercise. We offer mobility classes ranging from a basic class for any person looking to improve range of motion, reduce pain, and improve efficiency to a more involved strength and mobility class where we look closer not just at mobility, but also stability in order to develop and improve whole movement patterns. If you have an interest in improving your movement, I encourage you to come down and check out a free introductory class. And be sure to check out my blog each month as I introduce the characteristics of quality exercise, and break down individual pains to explain why the pain is happening and what can be done both immediately and in the future to remedy the problem. At QTown Crossfit, let us help you to first move well, and then move often.
Click here for a free intro session or email firstname.lastname@example.org
“I Thought This Was a Party! Let’s Dance!!!”
-Kevin Bacon, Footloose
What do all of these things have in common? The Macarena, Moonwalking, The Icky Shuffle, Cabbage Patch, The Sprinkler, and The Waltz. Aside from being either an instantaneous way to attract or repulse the opposite sex depending on your skill, they are all dances. They are dances from different eras, different genres, different music, varying skill requirements, and with different steps but all being a form of dance. And just try to do any of these, no matter how good or bad you are at them, and not feel a little happier or a little more upbeat afterwards.
Now we come to the point where the majority of people reading the above paragraph are saying to themselves, “Why the hell is he talking about dancing on a website for a CrossFit gym?” Well, you’re in luck because I’m going to tell you.
I want all of you to be a little more willing to CELEBRATE!! Be Happy! Pump your fists! Jump in the air! High Five Everyone in Class! I have been witness to way too many occasions where someone hits a PR on a lift or in a workout and their first reaction was, “It was only 10 lbs” or “I wish it was more” or “Yeah, but it wasn’t as good as (insert name of someone else in class)”. My first thought when people hit a PR and their reaction is disappointment is, “What the Hell?! Why aren’t you more excited?!” Does everyone understand what “PR” stands for? PR means PERSONAL RECORD! That means that what you just did was the best you have ever done and that’s why it’s a PERSONAL RECORD! Whether it’s a lift or a workout, you have just done something you’ve NEVER done before and your reaction is disappointment? You should be thrilled! I understand the feeling of wanting to do more or wanting to do better because that’s why we all do CrossFit in the first place…to improve. But let’s take a step back and have some perspective when we make progress, no matter how small or incremental that progress may seem. We are getting better. It’s perfectly normal to aspire to lift as much as or complete a workout as fast as another member who you perceive to be a better athlete but do not measure yourself by their accomplishments. Your accomplishments are your own and no matter whether you PR by 5 lbs or 50 lbs, each is worthy of celebrating and being excited. There is no greater feeling as a coach when we get to see someone hit a PR and jump around and clap their hands and almost shake with excitement because they achieved something new. We should all react that way.
Regardless of your reasons for doing CrossFit, whether it’s to lose weight, improve your health, get stronger, or be a competitive athlete, we can’t allow the pressure we put on ourselves to do well to get in the way of celebrating our individual accomplishments.
Which brings me back to the dancing. As many of you know from being in class with me or having me coach your class, I have a special requirement for PR’s. You have to dance. I don’t care what you look like when you dance or how silly you may feel, YOU MUST DANCE! If everyone actually danced when they PR’d on any given day, we could start CrossFit Dancing for all the sick moves that would be on display. Dancing is a way of celebrating and I want you to celebrate. So next time your back squat max goes up, or you use a skinnier band on a ring dip, or you finish a Hero WOD faster than you did before, or you just PR on anything at all, take a moment to be happy with what you achieved. And if you’re just really nervous about dancing in front of everyone else in class, go ahead and ask me. I’ll dance with you cause Damnit, I’m excited as Hell for you! You should be too.
Diet versus Lifestyle: 5 Signs You Are Transforming Your Life
We have all heard the popular phrase, “it’s not a diet, it’s a lifestyle,” but do you know the difference? Are you currently stuck in a “diet mentality” or have you started your journey towards permanent lifestyle change? Changing your lifestyle begins with changing your mindset. Below are 5 signs you are moving away from a diet and towards permanent lifestyle change.
1. Your current “lifestyle change” is not convenient. Your routine now includes food prep, cooking and following recipes. Your biggest frustration is lack of fast food options and making time to cook. If your said yes to any of the above, congratulations, you are on your way to changing your life. Changing your lifestyle is difficult. It requires you to challenge yourself to be different than you currently are, to cast aside old habits and familiar routines and get comfortable with being uncomfortable.
2. Diets start on Monday, your current “lifestyle change” begins with every meal. So Friday night you splurged with pizza and beer and topped off the night with a giant piece of cake, oh well, Saturday morning you are back on track eating your healthy protein, fat, and carb, assuming you aren’t suffering from a food hangover and the “I am never eating ___ again as you run to the bathroom.” You no longer allow a cheat meal to develop into a cheat week. Today’s weakness is quickly becoming tomorrow’s reminder of why you don’t eat those foods anymore.
3. Cheating on your lifestyle doesn’t make you feel guilty, it makes your feel physical sick. When someone offers you a piece of cake your first thought is, are there items in this cake that will make me sick? You find yourself cheating only out of necessity, i.e lack of options, mental break down, etc. When you cheat on your lifestyle, you reflect on it and over time become aware of your behavior patterns and strategies you can put in place to avoid cheating. Unlike a diet, you find yourself enjoying this lifestyle change; it is getting easier with time and you want to commit to it permanently.
4. Your new lifestyle is harder on your coworkers/friends/family than it is for you. Suddenly it is the end of the world if you don’t have that piece of cake with your friend or turn down a bite of that cheese dip everyone is eating. Your family may not understand your lifestyle and why you can’t just “live” once in awhile. As you develop this lifestyle change, you find you no longer live to eat, you eat to live; this is incredibly empowering and initially this can be difficult for the emotional eaters you work/hang out/live with. Use these opportunities to lead by example and avoid giving in to temptation as much as possible. When that temptation no longer exists, or becomes less frequent, you will know that lifestyle change is permanent!
5. You didn’t lose 10lbs in the first week, in fact you may not have lost any weight, but you have more energy, your pants are getting too big and your lifestyle is different. Diets don’t require a complete lifestyle change, they are just a means to an end. A lifestyle change requires you to permanently stop your bad habits, i.e. you gave up your soda at work, your chocolate fix at lunch or your latte habit at Starbucks. If you have completely removed an item from your daily routine, you are experiencing a lifestyle change. Still struggling to completely eliminate foods, this is also a sign you are experiencing a lifestyle change. Diets eliminate foods for a short time and requires nothing more than short-term will-power. A lifestyle change is challenging, it is difficult, you will fail many times before you succeed, but if it doesn’t challenge you, it doesn’t change your lifestyle.
Interested in starting your lifestyle transformation? Email email@example.com to schedule your free initial consultation!
Crossfit has impacted my life in a lot of ways. It is surprising the changes that occur in such a short time (1 year). It’s all about trying new things, which is what happened with me when I first tried out Crossfit. Before I came to QTown, I had played baseball for around 4 years or so in grade school. I was put mostly in the outfield for the time that I played. I also had around 12 years of PE.
Before I joined CrossFit I was the exact opposite of what you would call physically fit. I lack a regular exercise daily, with the exception of occasionally attempting to work out, but those attempts didn’t last long since I had absolutely no idea how to do some movements, or even knowing any movements in general. I went on walks with my dog, Abby, on occasion, but that was about it. Before I joined CrossFit I was ill constantly. I thought I was eating healthy. I followed the FDA’s food pyramid and as a result, I had a diet high in grains and processed foods almost daily. Because of how out of shape I was at the time, I struggled with low confidence a lot and just in general found life a struggle every day. I would often have random panic attacks and acid stomach. I hated eating because I felt sick a lot when I did eat. I had always wanted to be big, strong, and in shape, but felt doomed to be forever out of shape since I could barely run 400 meters without getting gassed. At that point I couldn’t 10 pushups or a single pull up. I had no real motivation to work out because I was stuck doing the same old workout everyday and I would often exhaust myself in the first 5 minutes of working out.
I was still struggling with my anxiety and lack of confidence in early August of last year, which was when they replayed all of the 2012 CrossFit games on TV. I’d just happened upon it and thought that it would be nice to be fit enough to be able to do all that crazy stuff. About 2 weeks later my dad told me that QTown had just opened in Quincy. We checked for age limits but didn’t find any so I figured I would check it out. Before I had wanted to attempt getting in shape yet again, but this time I had wanted to do something different, like gymnastics. I didn’t feel like I was strong enough to do gymnastics at the time though so I completely ruled that out. I went and watched one of the workouts and just talked with Coach Sam about the different things QTown had to offer. He told me to come back the following Monday to check out some of the movements and try my very first WOD. I proceeded to come back after a lot of persuasion from my dad, because I wasn’t sure if I’d wanted to do it or not. I was immediately a fan of wall squats when Sam had me try them out because it was one of the few movements that I could do naturally well. After that I proceeded to try my first WOD, which was 20 pushups, 20 sit-ups, and 10 pull-ups, or something like that, and after the 20 pushups I was lightheaded and had to go sit on a tire for about an hour or so, and Sam had thought he’d killed me. I learned right then that I really wanted to get in shape, and CrossFit seemed like the best course of action for me, so I had my Dad sign me up for the On-ramp.
At first I really struggled with my motivation to keep coming back every day. The workouts were really, really hard for someone of my fitness level. I could barely make it through the warm-ups let alone the actual workouts. I was also extremely shy at the time so the idea of working out with other people made me nervous. It took me a long time to start to open up to people more. I had begun to gain some incentive after about two weeks of struggling with workouts, because I had started to make a little bit of progress. A lot of my incentive came from the encouraging words from my coaches, especially Coach Sam. These words gave me confidence in my abilities and I thought that I would keep trying to see where CrossFit would lead me. It helped that my first movement that had actually improved in those two weeks was my back squat. I had never been good at anything when working out before and that helped me to want to learn more and try harder.
Over the past year I tried many workouts and movements, and with them I have set many goals. Some of these goals I have already accomplished, while others it may be a while before I accomplish them. When I had started out I just wanted to be able to do a pull up, and eventually thanks to careful planning I was able to accomplish and even exceed that goal. It was difficult to get there though because a lot of times I just wanted to give up. There was a period of time where I skipped doing pull-ups and I really regret it now. I’ve also wanted to have a really heavy squat, like at least 300 lbs, and while I’m not there yet I have a feeling I’ll get there within the next year or two. I would also love to get a muscle up someday. I would also love to gain weight and add on muscle. Thanks to Coach Andrew I figured out that you have to eat big to get big, and as a result I have gained 5 lbs. I used to think fats were bad for you but as it turns out they’re absolutely essential for you if you eat the healthy types. I would also love to attempt Murph at some point. I haven’t tried it yet and I really need to because it seems like it’d be one of my favorite workouts to do once I try it.
CrossFit is challenging in more ways than I can count, but if it were easy we wouldn’t get the benefits that we do from it. Some of the most challenging parts for me are when I am in the middle of a WOD, and I’m exhausted and feel like I can’t do one more rep. I suck at self motivation Mid-WOD, and if it’s a really hard WOD I often feel like it’d almost be impossible to finish the rest of the reps. I also really like to have a coach watch my form to make sure I’m doing things correctly. Coach Christine is really good at helping me keep the proper form. Oftentimes what helps get me through these tough challenges are the people and the coaches. Their encouraging words and bits of advice are often what keep me going. Coaches Mike, Tim, Christine, and Kelsey are all especially helpful with this, but all the coaches have helped me at some point. The people that I WOD with are also a blessing to me because if I’m the last one doing the workout still, instead of leaving they stay there and give me encouragement until I’m finished. I couldn’t ask for a better group of people to work out with.
I’ve learned so much since starting my journey here. For starters I’ve learned that even a really skinny guy like me can lift a lot of weight if taught how to do the movement properly. I never knew I had the capacity to deadlift 300 lbs, do handstands, or push press 175 lbs. I’ve learned that diet affects our performance more than we realize it does. I hadn’t started eating strict Paleo until the beginning of the summer. As a result of poor diet, I had always struggled some on the WODs so I figured I would give the diet a try at the beginning of the summer. Almost immediately after starting it I felt better and made bigger gains while working out. I didn’t have to suffer as bad in the workouts if I kept it up, and on top of that I felt better about myself too.
Through CrossFit, I’ve learned that every now and then I need to sit back, relax, and have fun. Whether it’s at pool parties where I soak Sam Dancer and Katie Tappe, or whether it’s watching Jason Coplan “torment” the other coaches at QTown, every now and then you need to sit back and enjoy yourself. Even eating can be a source of enjoyment as long as you keep it healthy, and savor every bite. I’ve learned many times over that being social is a good thing and that it makes us happier as people. I’ve made so many awesome friends while at QTown that I can have a good time with. And I wouldn’t trade any of them for the world. A lot of them have helped me through tough times without even realizing it, and I’m forever grateful to them for that. I’m really, really excited to meet even more new people at QTown too, because you can never truly have enough friends. Finally I’ve also learned that it is ok to be last every now and then. I can’t tell you the amount of times I’ve finished last while doing Karen. It’s not a bad thing to finish last as long as you try your hardest. It just gives you a goal to beat the next time you do that workout. Being first isn’t always a good thing, because that sometimes can mean that you didn’t pick a hard enough weight, and therefore you’re not pushing yourself that hard.
I would recommend that anyone of nearly any age give CrossFit a change, it has changed my life and it can change many more people’s lives as well. I would recommend that if someone were to pick a box to start crossfitting, that they at least give QTown a try. There are many awesome coaches that are very helpful here. The people are awesome and you can generally get along with everyone. I like QTown because I get this sense of belonging somewhere when I go to QTown, which I didn’t have before at really anyplace else. I feel like I can be myself at QTown and not be judged because of it. We’re all like a big family. Overall, I’m glad I chose to do Crossfit. Crossfit is life changing and I’m glad I discovered it, and QTown.
I’ve played most sports but my loves are soccer and wrestling. I still compete in both of these sports and I would admit that both of these are challenging in their fitness. But I would never necessarily say that everyone needs to try each of them for the purposes of growth. But I will definitely step forward and say exactly that about CrossFit. Everyone should do it. The mother of three should do it. The older gentleman who has recently retired should do it. A Navy Seal should do it. And a high school bookworm should do it. Why? Because it makes you better.
The pure functionality of CrossFit cannot be overstated. Whether you’re an older person who wants to sit in your office chair a bit longer without complaining about your spine hurting or you’re an elite athlete who wants to improve your prowess, CrossFit allows all of this through functional training. People say that certain sports are either an individual sport or a team sport. The truth is that all sports are individual endeavors and many times, there is a team element when all of those individuals get together in a group. CrossFit is similar in that it is an individual endeavor that takes place in a group environment. Each person is an individual competing against him or herself in a group setting where others are alongside that person also competing against themselves. It’s a beautiful thing if you’ve ever seen it in person. Watch for 5 minutes in a box (the CrossFit vernacular for “gym.”)
Newcomers to CrossFit ask, “When is leg day?” “When do I get to work my abs?” “When do I get to work my shoulders?” “How do I clean?” “What is a snatch?” “What the heck is going on?” These questions draw multiple resounding answers but I will answer it like this: You will work most of your muscles nearly everyday or at least in a week’s time through intentional programming. You will have personal training. You will have people who care about what you are doing. You will row, you will Olympic lift, you will jump on a box, you will push yourself using resistance, and you will lift heavy things repeatedly while coaches, trainers, and owners challenge you to think positively, eat well, and exhibit kindness toward your fellow human beings.
Finally, I want to touch on something important. I want to talk about how difficult CrossFit is. If you’ve played a sport that involved physical activity, there is nothing in CrossFit that is out of the ordinary from what you have experienced sometime in your life. However, if you’ve never played a sport, you will learn what sports are about while entering the world of CrossFit. Is it difficult? Well, life is difficult. But there is nothing in life that is so hard that it should cause a person to not give it their all and expand their consciousness. And that’s what CrossFit does. Without religion, drugs, or Kool-Aid, it shows you yourself. Many people come to CrossFit not knowing much about it. But once they leave, they know the sport of CrossFit and more importantly, they can acknowledge that they know a little more about themselves as well. And guess what? You want to know if you can do it? I’m telling you: “You can.” Not only that, “You should.”
-Frankie Murphy-Giesing (picture far right)