Who is Quiana Welch?
CrossFit competitor Quiana Welch has competed in several events. She has taken part in a variety of sports, including a season of lingerie football.
Body Measurements of Quiana Welch
| Full Name: | Quiana Welch |
| YEAR OF BIRTH: | 1985 |
| ERA: | 2010 |
| PROFESSION: | CrossFit Athlete |
| NATIONALITY: | American |
| ALIAS: | Q |
| HEIGHT: | 5’8″ (172.5cm) |
| WEIGHT: | 165-175 pounds (74.8-79.4kg) |
Accomplishments
Benchmark Stats
- Back Squat – 330lb
- Clean & Jerk – 240lb
- Snatch – 215lb
- Deadlift – 395lb
CrossFit
- 2014 CrossFit Games North East Regionals – 5781 Ranking worldwide
- 2015 CrossFit Games North East Regionals – 22nd in New York
- 2016 CrossFit Games North East Regionals – 31st in New York
- GRID League Athlete for The Boston Iron
Certifications
- CrossFit Level 1
- CrossFit Kids
Bodybuilding Competitions
- 2011 Amateur NYC Championships
- 2012 Amateur NYC Championships
Biography
Young Years
Quiana, who was born in Brooklyn, New York, the center of the city, showed an early love of athletics; she joined gymnastics lessons and competed until she was 11 years old.
Quiana ultimately decided to give up the sport, opting instead to focus on volleyball and athletics in college. She then started watching football and felt inspired to take up the sport herself.
Liga de Ftbol de Lingerie
Quiana decided to play professional women’s lingerie football for Orlando Fantasy in the 2010–2011 season after graduating from college.
Quiana was a running back who was among the league’s swiftest players. She was frequently beaten by the stronger teams, though, due to her lack of stature and strength.
Because women’s lingerie football is so physically demanding, the athlete started lifting weights in the gym to make up for her thin physique.
Bodybuilding
Quiana started to see improvements in her body a year after starting her workout regimen; she had toned up and added muscle mass. It didn’t take her long to start taking inspiration from female bodybuilders, and she soon set her sights on competing live.
Quiana underwent a grueling training regimen towards the end of 2011, and she was prepared for her first competition—the 2011 Amateur NYC Championships.
After failing to place well in her first competition, Quiana realized that her physique required improvement. She went back to the drawing board, vowing to come back and do better.
Changing Sports
During this time, Quiana decided to take a job as a receptionist at her neighborhood Tribeca CrossFit facility (Manhatten, USA). She had never seen this sport before, and she was astounded by how athletic the competitors were.
The former women’s lingerie football player started practicing CrossFit at this point and quickly fell in love with the new exercise regimen.
Quiana didn’t put much effort into the 2012 Amateur NYC Championships because she had already entered and had to keep her promises to the show. She had her heart set on becoming a competitive CrossFit competitor.
When the stupid [bodybuilding] program is over, I have to do this, I was thinking while I was watching the members.
Games for CrossFit
Quiana Welch participated in 3 CrossFit Games — the North East Regionals in 2014, 2015, and 2016 – throughout the following 4 years.
She impressively finished 22nd in 2015 and 31st in 2016 in New York.
Training
Compound lifts make up Quiana’s training regimen because of the rigors of CrossFit:
- Deadlifts
- Clean & Jerk
- Back Squat
- Snatch
She divides her workouts into Strength and Conditioning; frequently, she works out twice a day to fit in these two sessions.
Nutrition
Unlike other athletes, Quiana doesn’t restrict her diet or adhere to any particular eating regimen. She does, however, pay attention to nutrition labels and makes an effort to eat primarily healthy throughout the year.
A pizza with extra meat and cheese is her favorite cheat meal, but she also gives herself a few treats when she feels like it:
“If you shove them in my face, I’ll devour 2-3 cupcakes or a whole pound cake.”
The majority of Quiana’s meals revolve around lean proteins, good fats, and leafy greens to consume enough macronutrients to support her muscular physique.
The following is a list of the meals she frequently eats:
- Coconut Oil
- Olive Oil
- Red meat
- Potato Chips
- Leafy Greens
- Grapefruit Perrier
- Jerk Chicken
- Kosher Dill Pickles
- Garlic
- Lemon Juice
Supplements Stack
In terms of supplements, Quiana takes:
- Fish Oil
- Vitamin D
Influences and Idols
Quiana Welch cites Elisabeth Akinwale as the major impact on her CrossFit style. When she first began her career in gymnastics, the former gymnast looked up to Elisabeth’s strength, hoping to become as powerful as her role model.
“Even today, I still think of Elizabeth as my idol. When I finally get to meet her and shake her hand, I will be excited.
What can Quiana Welch teach us?
If Quiana Welch has taught us anything, it is to not be scared to attempt new things. She began as a gymnast, tried Women’s Lingerie Football, competed as a female bodybuilder on stage, and then settled as a CrossFit athlete.
If you give yourself a variety of possibilities, you eventually find your position even if you don’t immediately discover your passion.