CrossFit Athlete Quiana Welch Interview

(Last Updated On: September 5, 2018)

Were you much of an athlete growing up?

I’ve been an athlete my whole life. I was flipping in the womb! Haha My Mom put me in gymnastics at a very young age and competed until I was 11. My last meet was actually the Ga State Championships and I figured since  it would be my last I had to go out with a boom so I won the all around title that year. I felt so bad ass, haha. After that, I ran track and played volleyball into college  and played a season of professional women’s football with the Lfl.

Chuckie Welch

How did you get started in Crossfit?

I started CrossFit after I decided to take a front desk job at CrossFit 212 in Tribeca. I was actually prepping for a Figure competition at the time so the first few weeks, I was just watching the members and thinking to myself, “I have to do this when this dumb show is over!”. A chance meeting with Glassman, who was doing a shoot at our box ,was pretty much the game changer though. I still wasn’t CrossFitting at that point and he came up to me and asked me if I did. Couldn’t lie to the man so I replied no and he said I needed to and that he’d be watching for me. I started a few days after that, haha. Can’t disappoint the creator!

How has the way you train for Crossfit changed over the years?

Ive only been CrossFitting for a year and 5 months so the training process is still very new to me. My body is still acclimating to all the volume so I’ve definitely had some weeks where I felt my body hated me and was telling me to sit my behind down somewhere and relax. I’m learning that I don’t need to go H.A.M all the time and that listening to my body is key to being successful and staying healthy.

Chuckie Welch

Do you do more than one CrossFit workout per day?

I do programming with Brute Strength so between coaching and training, I sometimes have to train twice a day if my schedule won’t allow me to get it all in at one time. Strength and Gymnastics during one session and Conditioning later on.

What kind of music do you listen to when you are working out?

My music choices vary, lol. Depends who I’m working out with as well. If I’m with some of my fellow Southerners, we’ll listen to Country Fitness on Pandora but most of the time it’s Soul, Liquid Funk, Top 40, Hip Hop or Southern Rap. During metcons, I honestly don’t hear the music. You could put clogging music on and I wouldn’t blink twice.

Chuckie Welch

We all have at least one, what is the most embarrassing song on your iPod?

One Direction’s “Little Things” haha. Don’t judge me.

What is the biggest misconception about CrossFit?

The biggest misconception I hear is  that if you’re a woman, you’ll end up looking like a “Bro”. Yes, Im not your “average” looking woman. Yes, I have muscles and can lift heavy things over my head like a guy but by no means do I look like a guy. I have too much on top and junk in the trunk for that, haha.

Chuckie Welch

What does your diet look?

I honestly don’t follow a diet. I eat what I want. I’ll read labels so I’m cognizant of what I’m ingesting but I don’t prohibit myself from certain types of food. I naturally crave Fats, Protein and leafy green veggies so that’s mostly what I eat. Don’t get it twisted though. I will house a whole pound cake or eat 2-3 cupcakes if you put them in my face.

What are the top 10 foods we would find in our kitchen?

  1. Coconut Oil
  2. Olive Oil
  3. Different cuts of red meat
  4. Red Hot Chips
  5.  Leafy Greens
  6.  Grapefruit Perrier
  7.  Jerk Chicken
  8.  Kosher Dill Pickles
  9.  Garlic
  10.  Lemon Juice

Chuckie Welch

What are your favorite and least favorite CrossFit exercises?

I love Snatching! Was scared out of my mind when I first started learning how to do them but it’s literally my favorite thing to do now. Bar Muscle Ups are up there as well. Least favorite are Thrusters and Burpees so you know 14.5 rocked my world. I was in a bad place the day I did that workout, haha.

If you could give somebody starting in CrossFit some advice what would it be?

If I could give a new athlete advice about starting CrossFit, it would be to be patient and to worry about their own progress. This is THEIR fitness journey so worrying about what Big Bob is lifting or how fast he does his Fran in should not concern them. Be the best you can be. Have goals and plans to reach those goals. There are instructors that are willing to help you in any way possible to reach those goals so utilize them as much as possible. It’s what they are there for.

Chuckie Welch

Tell us about your biggest CrossFit influence?

My biggest CrossFit Influence is Elisabeth Akinwale. She was a former gymnast and is strong as hell so when I first started CrossFit it was her that I looked up to and still continue to do so now. I’m looking forward to the day where I can meet her and shake her hand. Hopefully at The Games.

Favorite cheat food?

All food is fair game with me but if I had to choose something, it would be pizza with A LOT of meat and extra cheese on it.

Chuckie Welch

Do you take any supplements?

Fish Oil and Vitamin D are my friends. If I miss out on my Fish Oil, I can literally feel it in my joints. Can’t walk around feeling like the Tin Man.

What does the future hold for you?

Right now, I see myself continuing to train hard, getting ready for the Open with Team CrossFit 212 and making it to Regionals. In the future though, making it to The Games as an  individual is my ultimate goal. I know I can do it and I have a great support system that will help me attain that goal. Continuing my CrossFit education and traveling the  world to learn and train with the best is also a priority of mine. CrossFit is my passion and I want to take in as much information as I can about my sport so in turn I can be as helpful to my athletes as possible. Their success means everything to me.

Quiana Welch
Facebook Page –
nstagram  – @chuckiewelch

Photo Credits: Robert Maxwell and Alex Boeglin