REMEMBER: A GIFT OFF THE LIST OR DONATION OF $10 OR MORE GETS YOU ENTERED TO WIN A PERSONALIZED QTOWN GYM BAG!!
PLEASE TURN IN ITEM OR LET US KNOW ASAP ONCE YOU GET SOMETHING SO WE CAN CHECK IT OFF THE LIST IN ORDER TO AVOID DUPLICATES
- 5 kitchen chairs, standard height, metal or white/light neutral painted color
- 2 lamps for living room
- 2 lamps for bedrooms
- set of dishes (service for 8+)
- set of pots/pans
- set of silverware (service for 8+) I think we have this purchased already, stay tuned for updates!
- vacuum sweeper (ex. Eureka Boss)
- cleaning supplies for the house
BOY A- AGE 12
- sports games (esp football or basketball) for xbox 360 (can be bought used at GameStop if necessary)
- Carharrt coat size 12 or 14, black or brown
BOY B- AGE 6
- o Leapfrog LeapPad and games
- black and/or white cardigan sweater, size 7-8
- o sweatpants size 7-8
- o sweatshirts size 7-8, really wants an Incredible Hulk shirt and other superheroes if you can find it
GIRL A- AGE 5
- anything princess, Dora, or Hello Kitty items (We have collected one of each already)
- winter boots size 1 youth
- Levis 501 jeans size 38/34
SHE GRACIOUSLY ASKED FOR NOTHING FOR HERSELF, BUT DESERVES A GIFT TOO
- Bath and Body type scented lotions
- storage tote for cleaning products
- Gift card to Wal-Mart or Kohl’s
PLEASE GET A GIFT RECEIPT AND TAPE TO ITEM IN CASE WE GET DUPLICATES. THIS WILL MAKE FOR EASY EXCHANGE
PLEASE FEEL FREE TO DONATE MONEY OR EVEN KOHLS CASH IN ORDER TO HELP PURCHASE ITEMS ON THE LIST! WE WILL EVEN TAKE EXPIRED KOHLS CASH (I WILL MAKE SURE THEY ACCEPT IT)
PLEASE TURN EVERYTHING, UNWRAPPED, TO THE GYM BY DEC 14 CHRISTMAS PARTY!! THANK YOU SO MUCH FOR YOUR GENEROSITY!!!
CONTACT BECKY WITH ANY QUESTIONS
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
13.3 – Scaled
75 KB Swings 55/35
25 Double Unders/75 Singles
QTown CrossFit Wellness Week
Free Seminars and Intro Sessions!
**Attend any session or share our events and your name will be automatically placed in a drawing for 50% off one membership/on ramp.
6:30pm - Yoga with Michele Wilkerson from Yoga7even.com. Join Michele Wilkerson for a 30 minute session and learn how to improve your breathing and learn techniques to help you sleep. Click here to RSVP.
Rachel Fisher of Stronger, Faster, Healthier (SFH.com) will be available from 3:30pm – 7:30 to answer questions and provide free samples of the highest quality protein and liquid fish oil. Purchase any SFH product in October and receive 10% off.
5:30pm - Free Mobility Session with Travis Corrigan. Click here to RSVP.
6:30pm - Join Katie Tappe as she shares her 3 year journey with the Paleo Diet and how she transitioned from a size 16 food addict to living a healthy lifestyle. Learn how to focus on your goals and take the necessary steps to transition to a healthy lifestyle permanently. If you have made it through a 30 day challenge but have yet to fully commit to your health and wellness, Heather Davis, of Selah Life Coaching, will be available afterwards to provide you with tools to help you reach your goals. This is a great session for anyone interested in moving beyond the 30 day challenge, Paleo Diet and start making permanent lifestyle changes. Click here to RSVP.
Next On Ramp Starts October 15th at 6:30pm
Email firstname.lastname@example.org to sign up!
723 S 8th St.
Quincy, IL 62301 www.qtowncrossfit.com
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)