We are located at 2306 N. 12th Street Quincy, IL 62305
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
15.4 – 8:00 AMRAP
3 Hand Release Push-Ups to band
6 HR Push-ups
9 HR Push-ups
12 HR Push-ups
15 HR Push-ups
18 HR Push-ups
21 HR Push-ups
RX – 155/115
Scaled – 135/95
Masters Rx – 135/85
Masters Scaled – 115/65
—WHY I FIGHT—
As a coach and professional in the fitness industry, it is my job to keep clients safe, develop a program that meets their needs and gets them to reach their goals, but what happens when a client’s goal is unrealistic or worse, unattainable? I see a lot of clients who enter a new program focused on their BHAG (Big Hairy Audacious Goal). They are incredibly motivated and each day they walk in hoping to get one step closer to achieving their BHAG, only to be disappointed 3 months later when they are unable to reach it. A disappointed client starts to quickly lose his/her motivation and compare themselves to others and the focus quickly shifts away from the goals and onto all the things they are unable to do and can cause the client to quit the program altogether. So what is the solution? Do we tell clients their goal is too big, unattainable and in some cases physically impossible and point to our certifications and years of experience as to why we somehow know what is best for them? We can, but this is setting our clients up for a fixed mind-set that is very self-limiting and in some cases on the part of the coach, self-serving.
I love a motivated client, even if their BHAG is misguided and unattainable. We are here to support you and often times challenge you beyond what you are even capable of, but we are also here to provide you a reality check and help you discover your realistic goals. These are the goals you work towards each day, the goals you can achieve to help you become successful. Your BHAGs may take years, decades even and there is also a possibility you may never achieve your BHAG, but if we focus on the journey, on setting and reaching our smaller goals, the BHAG becomes less important and often times can completely change.
My first coach didn’t believe in my BHAG of losing 60lbs. He didn’t think I would even make it past 3 months and to be honest, he was right. When I started my journey my BHAG was unattainable; I had zero intention of changing my diet and I struggled to even show up for workouts. I had to make a lot of changes to achieve my BHAG and once I did, I was ready for my next BHAG, owning my own gym. If my coaches thought my first BHAG was unattainable, they thought this BHAG was laughable and darn near impossible to achieve. I had zero training and very little background in health and fitness, how was I suppose to open a successful gym?! Once again, my coaches were right; I wasn’t currently capable of owning a successful gym and I knew nothing about fitness, yet here I am 3 years later sitting in my office as a co-owner of an incredibly successful gym and I have more knowledge of health and fitness than my former coaches.
So how did I achieve my Big Hairy Audacious Goal? First thing I did was continuously evaluating and reassessing my progress, or lack their of. Without progress, you lack growth. I had to decide what I was willing to change and what I was not willing to change. If I wasn’t willing to change it, then I re-evaluated my goals. I also started setting realistic goals that pushed me outside my comfort zone, but also were attainable and measurable. It’s a very simple prescription that like anything else requires you to consistently put forth effort and develop the ability to self-motivate and make conscious decisions while learning to take responsibility and ownership over your choices. I stopped looking for people to motivate me and started motivating myself.
I still have several BHAG that I have not accomplished and a few that may actually be physically unattainable, but there is something incredibly self-limiting about maintaining a fixed mindset and being satisfied with meritocracy. I am aware of what I am willing to do and what I am unwilling to do to achieve those goals at this time and will continue to re-evaluate my efforts in the future. But most importantly, I recognize that if I keep working on my realistic goals, my Big, Hairy, Audacious Goal will become more attainable. BHAGs are not achieved overnight. They take years, sometimes decades. But I take pride in knowing that each day I am doing something that gets me closer to my BHAG and if that means it takes me a decade and I am stronger and fitter at 40 than 30, well that is pretty awesome and rare in our modern world.
Thank you to everyone in the QTown community for your donations and support for this fantastic organization! The money raised for the Blessing Diabetes Center benefits patients who cannot afford services and medications. We cannot thank you enough for your continued support for those in need.
For the second year in a row, QTown CrossFit, a health and wellness facility in Quincy, donated $1,000 to the Blessing Diabetes Center to assist patients with health related financial needs. The money was raised through the registration fee to compete in QTown CrossFit’s “Deadlifts for Diabetes” event held Saturday, February 14; t-shirt sales and a Hy-Vee Omelet bar held in association with the event. The winning weight lifted in the top weight class during the 2015 competition was 605 pounds. The idea for the Deadlifts for Diabetes came from QTown CrossFit customers who have family members with diabetes. Holding the ceremonial check is QTown CrossFit co-owners Sam Dancer (left) and Kellea Hendrian, RN, care coordinator, Blessing Diabetes Center. Standing next to Dancer is QTown Cross Fit co-owner Katie Tappe, joined by the rest of the Blessing Diabetes Center staff. The Blessing Diabetes Center provides education and support to people with type 1 and type 2 diabetes and their loved ones.
Senior Communications Specialist
Every year thousands of runners experience injuries that sideline them and prevent them from reaching their goals. Whether you are an experienced runner or training for your first 5k, staying healthy and preventing injury can help you reach your goals.
Join our Director of Mobility & Mechanics, Travis Corrigan and Endurance Coach, Elizabeth Leden for a 60 minute presentation on injury prevention, mechanics and maintenance. This seminar will cover common injuries among runners, including IT Band Syndrome, Planter Fasciitis, Runner’s Knee and Achilles Tendonitis. In addition to stretching and proper running form, this seminar will also cover basic mobility maintenance and warm up/cool down exercises to help prevent injury and help you reach your goals.
***Space is limited. Please RSVP on Facebook or email email@example.com to reserve your spot!
Diet versus LifeStyle Change – 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? If you have recently made some diet changes and are hoping to make them permanent this year, be prepared for it to be challenging, difficult and at times impossible, but most importantly, don’t give up. Your lifestyle changes with every meal, diets start on Monday. I put together a list of 5 signs you are truly making strides towards permanently chaining your lifestyle.
- 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.
- 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.
- 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.
- 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!
- 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 require nothing more than short-term will-power. A lifestyle change is permanent, therefore it is challenging, it is difficult, and you will fail many times before you succeed, but if it doesn’t challenge you, it doesn’t change your lifestyle.
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
5 Reasons to accept the 100 Day Paleo Lifestyle Transformation Challenge
5. You need accountability.
It is time to get serious about your goals and that includes holding yourself accountable to others. Challenge yourself to share your goals with others and work together to achieve your goals. The power of peer pressure is real. Surround yourself for the next 100 days with people committed to helping you achieve your goals.
4. #FOMO (Fear of Missing Out)
Yes, you read that correctly, fear of missing out. As a dedicated CrossFit athlete, this is what drives us to the gym in the bitter cold, pushes us to the last second and keeps us coming back for more. We are community driven, we pressure each other into making healthy lifestyle changes and we certainly don’t want to miss out on an opportunity to be better than yesterday.
3. You failed the 30-day challenge.
First off, if you walked away from the challenge learning anything, you did not fail. Too often, when people hear the word challenge, diet or lifestyle change it is easy to get caught up in all the rules and regulations and quit. When I attempted my first challenge I immediately focused on what I had to give up. Dairy – But how am I going to eat enchiladas or pizza? No Gluten – How am I going to eat a hamburger? People often get the misconception that a successful challenge is based on numbers, when it is really much more than that. If you were able to eliminate some foods and physically/mentally feel better, it was a successful challenge! Congratulations, you have developed an awareness for how food impacts your health! This is the first step in making permanent changes. Whether you have had some success or not, I challenge you to explore yourself, your values and desires and develop a plan based on your values, not a pant size. Once you identify and begin to focus on what you truly value in life, food choices become easier and so does reaching your goals.
2. You completed the 30-day challenge.
Congratulations on completing a 30-day challenge! Almost everyone I talk to after the challenge experienced weight loss, increased energy and typically experienced results, but many of you returned to your old eating habits or didn’t feel successful for various reasons. If you have completed a challenge and are asking yourself, what’s next, the 100 day challenge is your answer. If you thrive on competition, this is a great opportunity for you to push yourself out of your comfort zone and commit to Paleo for 100 days. Use this 100-day challenge as an opportunity for you to explore yourself, what your values are, and what living a healthy lifestyle looks like to you.
1. Because every time you eat or drink you are either feeding a disease or fighting it.
Because every time you eat or drink you are either feeding a disease or fighting it…
Where do you want to be in 10 years? Look around you at someone 10 or 20 years older than you that is currently feeding a disease. Is that where you want to be in 10, 20, 30 plus years from now? How would your life be different if you committed to changing your lifestyle for the next 100 days, 200, 365? Are you currently feeding a disease or fighting it? If you are prepared to answer these questions and make permanent changes this year, you are ready to accept this challenge.
What you get by achieving your goals is not as important as what you become by achieving your goals. –Henry David Thoreau
100 Day Paleo Lifestyle Challenge
This course is designed to help you develop permanent lifestyle changes by taking an hour each week to focus on you! We will set short and long term goals while learning what it takes to adopt the Paleo Lifestyle. We will also work together to achieve success by participating in activities such as a Paleo Grocery Shopping trip and small group focus sessions. Each month you will receive support and education through attending 2 Paleo classes with Katie Tappe and 2 group life coaching sessions with Selah Life Coaching (4 classes each month – one per week).
Member Rate $60 or 3 monthly payments
Non-Member Rate $100 or 3 monthly payments
Early Registration Deadline is January 15th
First payment is due February 1st
Classes begin Monday, February 3rd at 6:30pm
Paleo Shopping Trip February 10th at 6:45pm
Email firstname.lastname@example.org to sign up!
Before I started QTown Crossfit I was always very self-conscious of my body and thought of myself as fat; now I have confidence in myself. When I get on the scale and the doctors tell me I still need to lose weight because I am in the obese category I tell them oh wellphoto 2-47. I am not going to let the scale control my life. I used to eat unhealthy because I thought that the less amount of calories I ate the better, instead of fueling my body as needed to work properly. Since starting at QTown CrossFit I’ve come to accept that I will never be that stick women all girls try to be; that instead Strong is the new Skinny.
I love that I don’t have a thigh gap because that means I can lift more weight along with bigger arms and a firmer butt. Many women come into the vet clinic everyday saying they need help lifting their dog because it weighs too much for them. I am able to lift most with ease thanks to QTown CrossFit for teaching me to lift properly and growing stronger.
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.