We are located at 723 S. 8th Street Quincy, IL 62301
Check the Schedule
Monday – Friday 5:00am 6:00am 7:30am 9:30am 11:30am
12:30pm 3:30pm 4:30pm 5:30pm 6:30pm 7:30pm
no 6:30pm or 7:30pm on Fridays!
9:00am 10:00am 1:00pm – 3:00pm
Contact us at 847-594-2434 or firstname.lastname@example.org
—WHY I FIGHT—
QTown Holiday Schedule
Don’t forget to mark your calendars and save-the-date for the QTown Thanksgiving Party and Christmas Party! Thank you for your patience as we close the gym during the holidays for our BIG move! If you want to volunteer to help, we will post a moving schedule once we get closer to the date! Have a safe Thanksgiving week QTown!
Wednesday (26) – 7:30pm class is cancelled
Thursday (27) – Closed for Thanksgiving
Friday (28) – Regular Hours
Saturday (29) – QTown Thanksgiving & Photo Shoot
Thursday (13) – CrossFit Kids Christmas Party (last class of the year)
Saturday (20) – ‘Deck the Halls’ Salvation Army Buddy WOD & QTown Christmas Party
Wednesday (24) – Morning Classes Only – Last class at 9:30am
Gym Closed December 25 – January 1st
Celie Koetters, MOT, OTR/L
– Masters of Occupational Therapy
– Occupational Therapist Registered/Licensed
– Functional Movement Coach
I was active and involved in sports from a young age. I have 3 older brothers and an older sister so I spent a lot of time playing sports and being super competitive with them. Once I got to college I played intramurals and ran….A lot! I’ve done a couple of half marathons and a Tough Mudder. I learned about QTown CrossFit in August of 2012. I had just finished studying for my national boards. I was trying to find a healthy social outlet and to meet some new people after recently moving back to Quincy from Kansas City. Mike & Heather Davis invited me to the second round of onramp and I had no idea what it was. I knew I needed more discipline with my workouts so I decided to give it a try. I was hooked (and terrified) after the first buddy WOD! Honestly, the biggest thing that helped me decide to come back was the intense amount of support, encouragement and feeling of community as soon as I walked through the door.
Starting out my goals at QTown CrossFit were centered around my health. I was struggling with being underweight, which has been the case for my entire life. I was also suffering from severe migraines, which were somewhat “controlled” by a large amount of prescription medications at the time. I wanted two things when I started CrossFit. The first thing I wanted was to wean myself off of all my medications and second, I wanted to gain (yes, gain) 15-20 lbs. I was able to achieve both of these goals with the help of Andrew Baker through his nutrition classes. Eventually, my goals shifted towards increasing my strength, skill and mobility with the various movements that QTown CrossFit has to offer.
I received my undergrad degree in Biology with an emphasis in Pre-Med from Quincy University, then went on to Rockhurst University in Kansas City for my Master of Occupational Therapy degree. I have been working as an OT in a skilled nursing facility since August 2012, though my experiences have taken me to many places including Ecuador, Haiti and most recently QTown CrossFit. I have a strong desire to help people, and more importantly to help people move in the way that our body’s were designed to move. QTown CrossFit has taught me a lot about self-awareness and the upkeep that our bodies require in order to remain healthy and I am very excited to help other’s learn the same!
Random, non CrossFit related facts about me: I was born in Colorado, my closet is color coded and I love being an aunt!
In a week it will officially be “The Holidays” and life is about to get busy. For many Americans this will be the time they decide to indulge more often and workout less, but it doesn’t have to be. Now is such a great time to start establishing new routines and sticking to your current routines. This is the time of year I started my journey with CrossFit and by the end of January my co-workers were starting to notice my weight loss and I was ready to really commit to changing my eating habits by March. Through the years I have found 5 strategies for surviving the holidays, avoiding the weight gain and stress and enjoying the holidays while still living a healthy lifestyle.
- Plan – Eating healthy is like having a child (or dog). Just like you schedule practice schedules and dog walks, you need to schedule your workouts, grocery shopping, food prep and meal plans. Take some time to sit down and schedule your workout time from now until the end of the year. Next, work on meal planning and schedule time during the weekend to food prep and grocery shopping. Get the family involved in the process and start making it part of your routine.
- Commit to a New Diet Change – Ok, so I know this sounds crazy because it is the holidays and like THE hardest time of the year to start a new routine, but that is exactly why it is the perfect time to make a permanent change by January. If you are new to CrossFit, commit to working out 4 days a week and at least one Paleo meal a day, every single day without exception. This is an easy way to start changing your eating habits and establish permanent change. Even small changes can make a huge difference. If you have tried Paleo before, but are struggling to stick to it, start setting goals. I recommend trying to eat Paleo for as many meals as possible Monday- Thursday and treat Friday/Saturday/Sunday as opportunities to keep eating Paleo, whenever possible. Set a daily goal and remind yourself of that goal whenever you feel tempted.
- Food Prep – This is what you do now. Remember when you had a baby or got your first job and established a new routine? Food prep is in the routine of someone who prioritizes health and wellness. You cannot be healthy and well without making your own food. I recommend food prepping on Sunday as much as possible and have a plan for your meals that week. During the holidays I plan for meals Monday-Thursday and check my schedule for the weekend. Even if you have to adjust your schedule as “life” always gets in the way, this is a great way to focus each week. I typically take Thursday as my rest day and use that time to go to the grocery store and food prep for the weekend.
- Set Personal Goals – Wake up each day with a purpose. What do you want to accomplish today? How will you make time for health and wellness this holiday season? Share your goal with someone else and help hold each other accountable. My personal goal each day is to prioritize health and wellness and be an example for others. If I see you in the grocery store my cart will be full of Paleo items. If we have lunch together my plate is paleo, unless they serve chips and salsa (serious weakness). If you open my cabinets, well you won’t find much because real food is in the fridge and I certainly don’t have any sugar or processed foods in my house. Each day I try to not eat sugar, gluten, dairy. I sometimes fail at this (its an addiction) but every day is an opportunity to avoid sugar. My goal is to go as long as possible. Once you set your goals, share your goals with people who support you. Check in with them often and hold each other accountable. Celebrate your successes and share it with everyone!
- Plan for Parties – When I go to holiday parties I assume there will be nothing there I can eat. I make sure I eat something prior to the event and hope there is meat and a veggie tray. Sometimes I indulge in plain potato chips or chips and salsa (severe weakness), but I only take a serving. Also, skip dessert. This one is tough and generally ends up being a huge mental battle for me. I still remember the chocolate cake at my husband’s Christmas party last year. I was sad and a bit jealous, but the cake had dairy, gluten and sugar in it, so I forced myself to say no. I almost caved, twice, maybe three times…it was a really good looking piece of cake. Stay strong and remember why you are there, for the company, not the food. When you do decide to indulge, make your next meal real food. This is a lifestyle, not a diet.
If you would like help planning your schedule and meal planning, email Katie@qtowncrossfit.com. And for the times life does get in the way, below I listed a few “Paleo Friendly” fast food options.
Fast Food Options
Qudoba – Burrito bowl (no beans or cheese) white rice (optional), no soda or chips
Jimmy Johns – Make it an unwhich and load it up!
Fajitias – Ask for no shells, cheese, or sour cream
Baileys – Paleo on the Goal Meals ($10)
Panera – Hidden Menu (no cheese)
Culver’s – Burger (no bun no cheese), green beans
HyVee – Rotissaire chicken, pre-wrapped sweet potato and frozen bag of broccoli
It had been several years since I had run my last marathon and three years since I had any true fitness routine. Because of this, I knew if I did not change something I would soon be in the worst shape of my life. Seemingly out of nowhere, I was in crisis mode when deciding what the next step would be. I had tried many different workout routines prior to this prayer, but nothing stuck. Boredom would always set in and the inability to see true results made all attempts end abruptly. Not to mention, it always seemed as if my “workout” was something I had to conqueror alone, even in the midst of many people around me in the gym or class I was attending. Alone was not very motivating. Alone was empty and didn’t bear visible results. Alone had zero depth and was not impacting my life.
God is a big God. He listens to our prayers. In my life, it seems the more heartfelt and simple the prayer, the clearer it is to see Gods hand moving in my life. In this case, it was almost instant.
Not long after speaking that prayer, I received a phone call. It was my husband wanting me to come check out the new Crossfit box that opened in our town. I can’t help but mention this was the hottest summer on record, and it was August. I am certain God was involved in this phone call because I agreed to go that very night. I started the intro program, onramp, the next day.
You could ask me why I said yes or why I joined, but I don’t have a answer. I can tell you what I found. Through Qtown Crossfit, I found a community of people who wanted to make each other better. The focus was not limited to one area of life. It impacted everything. This like-minded community of people sought to develop its members fully, a whole person model.
Before seeing physical results, the focus was on sleeping, drinking water, eating healthy food, nourishing your life – family – even your soul. Through this balanced approach, friendships were formed and my mindset was transformed. If I was truly going to experience change I had to commit, fully commit.
Soon, my husband and I had changed our eating to whole foods, healthy choices. We paid attention to how much sleep we were getting, how much water we were drinking, and making sure we spent sometime getting outside to enjoy the sun. We made sure to nurture our relationship with each other, as well as develop the new friendships from our “box”. An important part of our journey was in the focus our box made to encourage “soul”. As Christians, this was very important to us. We refocused on putting God first.
The life of my husband and I had been impacted in every way. We were developing new habits, moving towards new goals, and inspired everyday by those we interacted with during our WODS (workout of the day).
One thing I noticed at Crossfit (locally and nationally) is the focus on appreciating your body for what it can do. Whether it was lifting more weight, beating your old WOD time, or hitting your own personal record all successes were celebrated. Celebrations were shared by everyone, regardless of fitness level. The focus was never just the number on the scale or the age of a member. The focus was on the everyday success of each individual. Being last or not being the best didn’t matter, what did matter was showing up, giving it your all, and cheering on the one who is finishing behind you.
I have never been impacted so deeply by a fitness community that is so encouraging, so motivating, so inspiring. I have never been so moved by something, outside of my faith, that it became part of who I was. I never expected to be so inspired by the answer to such a simple prayer.
The life of my husband and I has been deeply impacted by our Qtown Crossfit family. We worship through how we nourish our body. We worship through friendships and celebrations. We worship through community service events. We worship through challenging our bodies to do more. We worship. We are thankful. We are blessed.
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.