Tiffany Szemplinski

Tiffany Szemplinski first started CrossFit in 2010. During this period, Tiffany was going to college and was unhappy with her life. This was mainly due to her unhealthy habits, which consisted of heavy drinking on the weekends alongside a sedentary lifestyle.

Determined to make a radical lifestyle shift, Tiffany decided to give CrossFit a try. She said; “my most active days were spent running bases in beer Wiffle Ball games in college. 1 month after graduation, I decided to make a lifestyle change. I wanted to become healthier and get in better shape.”

Over the months of training, Tiffany did get in shape like she’d planned, but she also achieved so much more along the way. Throughout her transformation, she’s sculpted a strong and healthy physique, a disciplined mindset, and above all – a thirst to excel in life.

This led her to start a career in CrossFit, something she’d initially never dreamed of. She’s since become a world-class athlete, renowned fitness model, certified coach, and inspiration for everyone who’s looking to improve their lives through physical activity – just like she did.


 

Tiffany Szemplinski doing pull ups during CrossFit training

“I’ve found that successful people just do the basics better and more often. Accessory work is something I never leave out.”

Athlete Statistics

Full Name: Tiffany Szemplinski
WeightHeightAgeDate of Birth
135 - 145lbs (61.2 - 65.8kg)5'5" (165cm)31December 23, 1987
NationalityProfessionEra
AmericanCrossFit Athlete, Fitness Model2010
Weight135 - 145lbs (61.2 - 65.8kg)
Height5'5" (165cm)
Age31
Date of BirthDecember 23, 1987
NationalityAmerican
ProfessionCrossFit Athlete, Fitness Model
Era2010


 

Tiffany Szemplinski performing an exercise on rings

“Control your perceptions. Direct your actions properly. Willingly accept what’s outside your control.”

Accomplishments

Benchmark Lifts

  • Squats – 295lbs
  • Clean and Jerk – 235lbs
  • Snatch – 185 lbs
  • Deadlift – 335 lbs
  • Pull-ups – 50
  • Run 5k – 22:40

 

Tiffany Szemplinski training with two dummbells, looking lean and fit

CrossFit Competitions

Open
YEAR DIVISION OVERALL RANK WORLDWIDE RANK BY REGION OVERALL RANK BY STATE OVERALL RANK BY COUNTRY
2018 Women 212th 21st North East 8th New York 136th
2017 Women 349th 33rd North East 9th New York 215th United States
2016 Individual Women 146th 19th North East 4th New York 101st United States
2015 Individual Women 93rd 13th North East 3rd New York 66th United States
2014 Individual Women 163rd 11th North East
2013 Individual Women 859th 73rd North East
2012 Individual Women 449th 32nd North East
Regionals
YEAR OVERALL RANK DIVISION REGIONAL NAME TEAM NAME
2016 28th Individual Women East Regional
2015 4th Team East Regional FITERNITY
2014 15th Individual Women North East
2013 13th Team North East Competition Team
2012 11th Team North East Albany CrossFit
Games
YEAR OVERALL RANK DIVISION TEAM NAME
2015 12th Team FITERNITY
Team Series
YEAR OVERALL RANK TEAM NAME MEMBERS
2016 1455th Team Milford Bailey Garrett, Trevor James, Nicholas DelGrande

 

Tiffany Szemplinski doing push-ups looking straight at the camera


 

Tiffany Szemplinski running during a CrossFit event

Training

Tiffany Szemplinski trains like most CrossFit athletes, following a high-intensity training program for 3-6 hours per day, five days per week.

One day of the week is typically her active recovery day, where she walks or does some light resistance training.

Her other rest day is dedicated to full recovery. This is where Tiffany restrains herself from doing any strenuous physical activity. She’ll use this time to catch up with her friends and family and to enjoy a sweet treat if she feels like it.


 

Tiffany Szemplinski performing hanging leg raises, looking fit and ripped

Nutrition

Tiffany’s lean and strong abs are a reflection of her clean diet. She eats unprocessed foods that make her healthy and focused on her goals that lie ahead.

She doesn’t like overcomplicating her diet, but instead, eats what’s healthy and gives her results in her competitions. These foods include chicken breasts, broccoli, sweet potatoes, and avocados.

Tiffany also takes supplements like multivitamins, creatine, and whey protein to fill in the ‘gaps’ in her diet.


 

Tiffany Szemplinski training for CrossFit looking fit and lean


 

Tiffany Szemplinski carrying a heavy bag of sand during a CrossFit contest


 

Tiffany Szemplinski posing for a picture smiling and looking fit

What we can learn from Tiffany Szemplinski

Tiffany Szemplinski’s work ethic and desire to make her goals a reality serves as an example for everyone. She initially became involved in CrossFit because she wanted to make a radical lifestyle change – going from unhealthy to fit.

As the progress kept coming, Tiffany ‘fell in love’ with CrossFit and all of its associated activities, including competitions. This led her to start a career in CrossFit and become a professional athlete.

Her story shows us that fitness can offer you much more than just a healthy and fit body. It could be a new door, a new opportunity for something better in your life. You just need to take that first step – just like Tiffany Szemplinski did.

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