George heads to Regionals

10 May 2017, Posted by CrossFit Carbon in Blog

After finishing in second place in the 16-17 year old teen division at the CrossFit Games in 2016, our very own George Sterner completed his first Open in the Individual Rx category with a 4th place finish in the North Central region, earning him a trip to Nashville next weekend for the Central Regional.  In addition to his finish in the Region, his performance was good enough to finish in 1st place for the State of Illinois and 18th place worldwide!

Over the past year George has been rigorously training in preparation for this event and we couldn’t be more proud or excited to see him compete against a field of extremely fit athletes.

CrossFit Games Central Regional details:

The 2017 Reebok CrossFit Games Central Regional features the fittest men, women, and teams from the North Central and Central East of the United States. Only the top-40 men, 40 women, and 30 6-person teams were invited to compete at the Central Regional.

George cleanOver the course of the three-day weekend, the athletes will face a barrage of tests designed to reveal any flaws in their fitness. Can they do well in long events? Short events? Heavy lifting? Gymnastics? To make it to the Games, these athletes must be true generalists capable of handling any task thrown at them.

The five men, five women, and five teams who do the best in relation to their peers across all of the events will be invited to compete at the CrossFit Games held at the Alliant Energy Center in Madison, Wisconsin, Aug. 3-6.

May 26-28, 2017
Music City Center 
201 5th Ave S
Nashville, Tennessee


Icebox Classic 2017

29 Nov 2016, Posted by CrossFit Carbon in Blog, Events

CrossFit 155 & CrossFit Carbon are excited to bring back the ICEBOX CLASSIC! This competition has ALL levels and EVERYONE is welcome! Please review the movement standards to find a level that fits you best. If you have any questions, please don’t hesitate to email (

Event Dates:  Saturday and Sunday 1/21 and 1/22

LocationCrossFit 155 – 409 Washington Blvd – Unit B, Mundelein, IL 60060

Scaled Individual
Beginner Individual
Rx Team (1 Male, 1 Female)
Masters Team (1 Male, Female; ages 40+)

$65.00 for Individual ($50 early registration ends Dec 17th)
$120 per team ($100 early registration ends Dec 17th)
*No refunds or cancellations after December 17th

Registration Sign Up

3 events + finals.

Athletes looking to participate in a division should be able to perform 3-5 reps (can be singles) with the weights listed below. Athlete’s should be confident performing the majority of the movements. These are guidelines to identify which category fits you best.

Movement Standards

Beginners Scaled RX Teams
155/105 Deadlift 185/135 Deadlift 315/225 Deadlift
95/65 Clean & Jerk 135/95 Clean & Jerk 205/145 Clean & Jerk
75/55 Thruster 95/65 Snatch 155/105 Snatch
45/25 KB Swing 95/65 Thruster 135/95 Thruster
20″/16″ Box Jump 55/35 KB Swing 70/55 KB Swing
Single Unders 24″/20″ Box Jump 30″/24″ Box Jump
Double Unders** Handstand Pushups
Pull-ups** Chest to bar Pull-ups

** Final WOD Only

Upcoming Local Competitions

27 Jul 2016, Posted by CrossFit Carbon in Blog

 CF compNow that the 2016 CrossFit Games are officially over you may have noticed that more local competitions have begun to arise.  Part of this is because it’s the “down-time” of the crossfit season and it’s time to re-fresh, re-focus, strengthen, practice, and gear up to compete before the 2017 CrossFit Open. There are a ton of competitions in our area and we thought it’d be a good idea to put the competitions we’re aware of in one spot for your reference. We don’t necessarily know the specifics about each competition and haven’t attended all of them in the past, but we provided the links for you to research the ones that you’re interested in. If you’ve never done a competition before this is a great place to start. All the competitions listed below are local (in the Illinois area) and are not big stadium events.


That being said, here are a few tips before you sign up: Be sure to take your time to look through each of the competition standards and divisions. Not every competition is the same, in fact, they can (and are) all run and programmed very differently! If you have further questions about the competition don’t hesitate to email the owner’s or the box to clarify your questions. It’s important you find out as much information as possible about these events before paying so you know what you’re signing up for.  Also, you may not be able to get a refund if you decide to cancel, so you want to make 100% sure you’re committed. Lastly, feel free to ask your fellow crossfitters about competitions and see what competitions they may be interested in, if they want to be partners, and/or if they have any tips/advice. There’s a lot of knowledge and experience in our box, be sure to tap into it and utilize your resources!

Here you go and happy competing!!! These are not listed in any particular order.

One main site you can look at is and . Also, nowadays many boxes use Facebook to promote their competitions and events, so keep an eye out on on facebook and you can also lookCF comp1 here.

2016 Crossfit Amplify Open

Date: 8/20/16 (RX and RX+ Individuals) 8/21/16 (Scaled Individuals)

Location: Crossfit Amplify, Lisle, IL

Pricing: Scaled $60, RX $80, RX+ $100


Crossfit Huntely Fall Brawl

Date: 9/10/16

Location: Crossfit Huntely, Huntely, IL

Pricing: $130 per team when registered prior to August 5th

$140 per team after August 5th

$120 per team if your box has more than 3 teams competing

Registration and standards:

Fitober Fest

Dates: 9/17/16 AND 9/18/16 (2 day competition for individual and teams)

Location: Crossfit Freedom, Libertyville, IL

Pricing: Division/Price/Price Increase: RX Men/$75/$100, RX Women/$75/$100, Scaled Men/$65/$85, Scaled Women/$65/$85, Masters Men/$65/$85, Masters Women/$65/$85, Team MM/$150/$200, Team WW/$150/$200


3rd Annual Best of the Rest Competition

Dates: 9/17/16 Individuals and 9/18/16 Teamscrossfit-competition

Location: Crossfit Roselle

Pricing:  Now through September 4th Individual $85, Team $240


2016 Graveyard Games

Date: 10/22/16

Location: Crossfit Kenosha

Pricing: $150 (Scaled, RX, and Masters divisions)


Sterner at the CrossFit Games 2016

01 Jul 2016, Posted by CrossFit Carbon in Blog

So summer is in full swing and we’re super excited about what’s in store! This summer our Carbon teen member, George Sterner qualified to the CrossFit Games, in Carson, CA!!! He competes the week of Tuesday, July 19th-Thursday, July 21st.  There’s a shout out to George on the CrossFit website here.  Also, follow this link if you’re interested in watching the CrossFit Games LIVE to see how he does. That being said, we thought it’d be fun to get to know our Games Teen Athlete a little more, so please check out our interview below :)George Blog1

So George, we’ll start with the basics for those of our members who haven’t gotten a chance to get to know you and go from there.

How old are you? 17

Tell us about your family-  Mom (Paula), Dad (Brad), 2 brothers (Max (19) and Albert (13), a sister (Sarah (11), and our two dogs Gretta (7) and Bella (3)

What high school do you go to?  Libertyville High School

Are or were you involved in any extracurricular activities in and/or outside school besides CrossFit?   

Currently I’m not part of any clubs/groups at LHS. Freshmen year I played football, baseball, and I wrestled. Growing up I stuck to those sports as well.

When did you start Crossfitting and what made you decide to stick with it?

I started CrossFit the summer of 2013, but I didn’t start training hard until the fall of 2014. I stuck with it because I found the competition side of CrossFit really new and refreshing. The sports I had played before had just become boring. When I started training with the purpose of competing, I fell in love with spending time in the gym and putting in work.

How often do you train a day / per week?George Blog3

Right now, during the summer, I train 2-3 times per day Monday-Saturday. Sunday is normally something easy like a long and slow bike or swim. During the school year I train after school from 4-7 on weekdays, and throughout the day on Saturday depending on what I’m doing.

How do you balance crossfit training, school, friends, and family?

I try and prioritize my time according to what needs to be done, then have the discipline to get it done. Summer is easy,  but the school year is tough. I give myself three hours after school to train; then I eat, do homework, go to bed, wake up and repeat. During the school day I get as much of my homework done during breaks (lunch/study hall) in order to have less to do at night. Social life is pretty much non-existent during the school year.

What do your family and friends think about you heading to the Games?

In the beginning and throughout the Open (the CrossFit Games qualifier), they didn’t really understand what it was. Now they kind of get how it is a big accomplishment that I qualified. My family is very proud.George Blog2

What are your plans for after high school, in regards to post-secondary options and with CrossFit?

Currently I’m searching for universities that could be a good fit, and I’ll start going on visits after the CrossFit Games. I plan on majoring in civil engineering while continuing training for CrossFit. Besides that, there’s not really a plan.

** Thanks so much for your time! We wish you the BEST of luck !!!! Can’t wait to see you dominate. Have fun and kick some butt! For updates on George’s performance check out our Facebook, Instagram, and Twitter pages @crossfitcarbon or @george_sterner **

2016 Summer Gear!

12 Jun 2016, Posted by CrossFit Carbon in Blog

Summer is HERE!!!

Don’t miss out on your chance to order CrossFit Carbon gear :)

We have multiple sizes, colors, and styles available.

Order yours and your family members by signing up in the google doc. >> HERE  <<carbon blue tank1carbon mens teel shirt carbon teel shirt carbon gray shirt carbon blue tank1carbon gray tank


Tips for Exercising in the HEAT

20 May 2016, Posted by CrossFit Carbon in Blog

Summer is here!! Finally :) Now that it’s going to continually be warm, if not HOT, we thought it a good idea to review some tips for working out in the heat.workingoutheat

Extra Water

You’ve got to stay hydrated before during and after. Hydration is key in order for your muscles to grow, move, and repair themselves. When your muscles are dehydrated that’s when cramping occurs, which is VERY painful. Avoid this by drinking plenty of water and peeing all the time :)

Headbands & Towels

You’re going to sweat – this is a good thing! So make sure you bring any other items you need to help keep you dry and and cool. Headbands help keep hair and sweat out of your eyes. A small towel helps when you’re dripping and soaking with sweat. Paper towels are no good because they rip and tear once moist. Invest in something more durable and reusable…. and wash it daily!


Alright folks, deodorant is essential ALL year round we all know this… but it is imperative for your hygiene as well as the respect and space of everyone else (in and out of the gym). We all know what it is like to be around the smelly person, it’s unpleasant, makes it hard to breathe (doesn’t Crossfit do that enough to us), and makes it hard to focus. Our time exercising is precious, everyone wants and deserves to enjoy it, including aromas/smells. If you’re unsure on whether or not you applied antiperspirant, simple solution, re-apply. If you’re unsure if you’re the smelly person or not, simple solution, re-apply. If you don’t have extra deodorant in your gym bag or cubby… simple solution, go buy an extra one and keep it nearby. ALWAYS have extra deodorant on hand, just in case.


Be mindful of HEAT exhaustion and stroke

Heat illnesses fall into three categories: heat fatigue, heat exhaustion and heat stroke. Heat fatigue sufferers will experience cramps, usually in the legs and abdomen. If these symptoms aren’t dealt with right away and the athlete continues to push himself, the next step is heat exhaustion. This is a more serious response to the heat and results in fatigue, weakness and collapse. An athlete suffering from heat exhaustion may have the following symptoms: normal temperature; pale, clammy skin; profuse sweating; nausea; headache and dizziness.

You must listen to your body. Water may not always be enough. If you’re planning on sweating more than you usually do or being in the sun more than you typically are then you’ll want to look into consuming vitamins and minerals.  As you sweat you lose necessary vitamins and minerals through perspiration. Taking care of your body happens pre- during and -post workout to take advantage of your workout and recover quickly.

For more about this topic check this article or this article out.


05 May 2016, Posted by CrossFit Carbon in Blog, Events

Interested in trying out Crossfit?? Check out our special MAY only offer:

-If you join Crossfit Carbon during the month of May, you’ll receive the 1st month of your membership HALF OFF!!!

-Can’t beat this MAY only deal – don’t hesitate to sign up today

-Contact for more questions and to register TODAY
may2016 carbon

Mentally Recovering from an Injury

26 Apr 2016, Posted by CrossFit Carbon in Blog

No matter what sport you’re involved in, injuries happen. Sure some sports may be more high-risk  activities such as motorsports (i.e. motocross), base jumping, mountain climbing, etc. but injuries happen in every sport no matter how experienced you are. Injuries can be life threatening, overwhelming, and completely disheartening. However, your mindset about the injury will dramatically impact your response, treatment, and recovery.medical tent

“An injury can be a permanent setback or a gift. It’s all in how you look at it and how you respond. It’s your choice. Choose wisely.”

First – if you’re in pain, own it and recognize it! Stop and ask yourself if pushing through this pain (not soreness or fatigue) is really worth it. Be realistic and honest with yourself while reviewing your goals – is pushing through a random workout, in pain, going to get you closer or farther away from your goals?

Second – get evaluated ! If you’re having persistent pain that does not go away after a week and some rest, it’s time to get checked out. Having a professional doctor or trainer check you out can give you some answers instead of playing a guessing game and being your own guinea pig. The quicker you get evaluated, the quicker you can be on the re-bound.

Thirdly – follow through with recommended care, such as physical therapy, rest, ice, etc. Althoughphysical therapy physical therapy may seem tedious, boring, and like a waste of time, it can greatly improve your range of motion and your form!

Fourth – follow through with recommended workout plan. For instance, if your doctor tells you to avoid certain movements, DO IT. Also, what can be a huge help is asking what you CAN do, while also being aware of what you CANNOT do.

Lastly – inform your coach(es) and trainers, if you have one. Letting them know about your injury can help you be accountable, provide support, and an alternate exercise regime while you’re recovering. Informing others of your injury, you can get a great amount of support and experience from other athletes. It is likely that you are not the first to have your type of injury so reach out to those you trust and they can provide their own stories to help give you perspective.

To help you have a positive mindset, we must re-frame our thinking and below are some positives that can come out of having an injury:

  1. Time to reflect on performance and re-evaluate goals
  2. Time to focus on skill work and correcting improper form
  3. Time to strengthen weaknesses or deficits as a result of the poor form or imbalance
  4. Time to try new moves/exercises that you can perform
  5. Time to spend on activities, people, places and additional tasks that you haven’t had time for.

For more information about this topic, check here and here.