Tell us about yourself (name, age, education, family, work, etc.)
My name is Katie Welborn and I am 34 years young! I’m originally from Mechanicsville, VA but I moved to Harrisonburg in 2000 to come to JMU and I never left! I fell in love with the area – and a townie (my wonderful husband Chris), so I decided to make the valley my home.
I am a wife and mom to two precious CrossFit kids – Collin, age 11 and Addison, age 5. I have a direct sales business that allows me to work part-time from home and my crazy family fills up the rest of my time!
How long have you been doing crossfit?
One year and one month!
When/what was your “crossfit moment” or have you had one? (the one where you think you may actually die)
The 2016 CrossFit Open 16.4 – the workout was 55 deadlifts, 55 wall balls, 55 cal row, and 55 pushups. Rowing is a serious weakness for me and rowing for calories takes me to a dark place each and every time. Add to that the intense atmosphere of the open and…..yea. I can say that I have officially experienced the “pain cave.”
What are your favorite crossfit movements?
Squats – alllllllll the squats. Front squats, back squats, overhead squats, air squats, lunges…
What movement makes you look at the white board and want to walk back out the door?
Rowing for calories! And running with the wall ball – ugh, that’s the worst! I also really struggle with squat snatches (ok, snatches in general but my squat snatches are a serious mess) but I want to get better so I keep showing up and putting in the work!
What are your goals?
I have SO MANY goals. My biggest goal, the one that brought me to The Rock in the first place, is strict pull ups. I am still working for that first strict pull up and I guarantee that the whole world will know when I finally get one! I want to back squat #200+, power clean my body weight, RX hand stand push ups, learn to kip toes to bar, get faster with double unders, row for calories without feeling like I am going to die… Overhead lifts are not my strength but I want to keep improving and increasing those lifts also.
What motivates you to continue coming back?
I think it’s a combination of the people and the addictive nature of the sport. I have a really competitive personality and CrossFit gives me a healthy way to channel that energy. The coaches and athletes at The Rock are the best around, and I consider myself blessed that I get to do this crazy fitness thing with such amazing people!
What’s your favorite cheat meal?
Tacos!!! Or any variation of tacos… Just give me a big plate of Mexican food! Or wings and beer!
In your own words what is Rocktown Crossfit?
Home. Family. My sanctuary… I feel like CrossFit is a metaphor for life. Show Up – Work Hard – Every Day. Some days are awesome, some days suck, lots of days are just average – learn from them all. There is a lesson in everything, something that can be improved. But you can’t be afraid of the hard work, you can’t be afraid of the pain. You have to get in there and get comfortable with the pain and let it change you.
I’ve never really talked about this at The Rock, but when I started a little over a year ago, my father was dying of cancer. So many things in my life felt out of control. The Rock gave me a reason to get dressed and leave my house every morning, and each day I did something positive for ME.
Joining Rocktown was one of the best decisions I’ve ever made! It has changed my life for the better in more ways than I can count!!
Free Write: (anything you want to say about trainers/facilities/other athletes/etc)
Given the amazing group of athletes at The Rock, it is an unbelievable honor to be recognized in this way!
Coaches, thank you to each and every one of you. You all care about this sport and the athletes at The Rock and that really shines through in everything you do, in every class you coach. That is the essence of what makes Rocktown so unique. I have learned something from each of you and I am so grateful for your advice, constructive criticism, and even that “omg what is she doing” look on your face (Nate) when you see me perform a movement with less-than stellar form.
Lauren, thank you for always seeing me as coach-able. I may not put up the biggest numbers or the fastest times, but you see me as worthy of your time and energy just the same and I appreciate that more than you will ever know. You are SO good at your job (this is worth saying over and over ) and you clearly love what you do. Thank you also for your dedication to the kids programs that you run at Rocktown – I want my kids to learn at a young age that fitness can be fun and you have started them both on that path. There are no words to describe how much that means to me!
To my 9 am ladies… You all are my tribe! There is something magical about women who gather to celebrate and encourage one another! You all make me want to be a better athlete and a better human!
To my family… Thank you for seeing that ME taking care of ME is an extension of ME taking care of YOU! Chris, thanks for not fussing when I buy new workout clothes or new shoes. Collin & Addison, thanks for not fussing when Mom replaces your chicken nuggets and mac & cheese with grilled chicken and apple slices. You’ll thank me one day!
To my business team, thank you for enduring my endless “your commitment to your business is a lot like a commitment to a exercise program” analogies. See above – show up, work hard, every day!
To all Rocktown athletes, you are simply awesome. We all lead busy lives, but we make fitness a priority and we are all better for it. Keep crushing it!
A Note from the Rocktown Staff:
If Nate had a dollar for every time Lauren mentioned how hard Katie works, how consistent she is, and how she does what is suggested…he would have a lot of dollars So many people ask “whats the secret, how do I get stronger, lose weight, get better at double unders?” but when they find out the secret is to practice or put in the effort Katie Welborn answers the bell. She comes to class early and practices her double unders every day, she practices her pullups regularly and she never misses a Monday. To say that in the past year that Katie has been an influence to The Rock is an understatement. When we hosted our first “bring a friend day” Katie brought 3 people to class that day, who are now regular members and we are blessed to consider friends and part of the community. If there is a female out there who is looking for inspiration or motivation I suggest you get to know Katie Welborn. She is a busy mother of two, a wife, a businesswoman and an athlete. She makes time for her self, she promotes good health in her home and has a positive outlook on any situation. She lights up every room she walks in and her energy is contagious. Thank you Katie for being a great ambassador of not only The Rock but to busy woman out there everywhere…you’ve shown them the importance of self worth, you’ve shared The Rock with so many of your friends and you continue to inspire Lauren and I on a daily basis and we are forever grateful. Keep up the good work and have an extra taco this Tuesday…you deserve it!