Why Barbell for Boobs?

30 Sep 2015, Posted by CrossFit Carbon in Blog

b4b adOne of the many amazing aspects of Crossfit, especially Crossfit Carbon, is our supportive, inspiring, and inter-connected community. Crossfit Carbon has been a sponsor of the event Barbells for Boobs for the past 4 years now. Carbon is proud to host and fundraise an event for breast cancer, which impacts all of us. October is Breast Cancer Awareness Month, and on October 17, 2015, Carbon will be hosting its annual Barbell for Boobs fundraiser. More information on that below.

How did Barbells for Boobs start?

Barbells for Boobs originated from the friendship between founder Zionna Hanson and Cecy Morales. Only 26 years old at the time, and after finding irregularities in her breasts, Cecy was denied her screening services and advised by medical professionals to come back when she turns 40 years old. Not satisfied with this answer, Cecy persisted and insisted on being screened only to finally discover that she was in the midst of stage 0 (DCIS) breast cancer.  “Z” as she is known by her friends, decided that the answers her best friend, Cecy, was given were not enough; it was then that “Z” decided to make it her life’s mission to make sure that this scenario would never happen again. Through their journey, Zionna and Cecy realized many women cannot afford to get regular mammograms. “Z” being a crossfitter, saw an opportunity to help other men and women through the supportive CrossFit community.

So in 2010, “Z” and her box planned a fundraiser for breast cancer, in honor of Cecy, and invited other local boxes to complete “Grace,” a wod of 30 clean and jerks, for time. What was a small, local fundraiser for one person, has since grown to be a nationwide event. In 2010, Reebok partnered with Barbells for Boobs to support their mission of saving lives through the early detection of breast cancer. With their Pink Bra Tour in full swing, CrossFit wanted to highlight and “thank” boxes for supporting Barbells for Boobs and show why they’re so proud to call this organization our partner.

What is Barbells for Boobs?b4b1

Barbells for Boobs is a 501(c)3 non-profit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.”  www.barbellforboobs.org

Why “Barbells” for Boobs?

“The “Barbell” is truly the metaphorical and literal root of our organization.  It started in 2009 with Z (the Founder) picking it up, and lifting it above her head 30 times (performing the WOD named, Grace) alongside 60 of her friends to start this amazing movement, the organization of today.  We also know that sometimes one must lift something pretty heavy in order to achieve results!  This defines our mission as a fearless organization synonymous with “forward-thinkers” and life-savers.”- www.barbellforboobs.org

During the month of October, CrossFit gyms around the country can join the movement to host Barbells for Boobs, in which athletes perform “Grace” at their box.

For more information about Barbells for Boobs organization and fundraiser click here and donate through Crossfit Carbon or start your own fundraising page. For more information about the background of Crossfit and Barbells for Boobs, you can find more here.

*** PLEASE REGISTER HERE TODAY if you’d like to join Crossfit Carbon’s fundraiser event on October 17, 2015 from 8:30am-1pm. You can donate, volunteer, and/or a participate in friendly WOD of “Grace.” All are welcome – bring your friends, family, and members from other boxes! There will be a DJ, vendors, and our powerful community! ***


B4B 2015

21 Sep 2015, Posted by admin in Blog, Events

Event Date: October 17th 2015

CrossFit Carbon is excited to participate in the annual Barbells for Boobs Fundraiser! If you have any questions, please email (ivy@crossfitcarbon.com).


When Is It Okay to Skip the Box?

09 Sep 2015, Posted by CrossFit Carbon in Blog

So we all know that hitting the box on a regular basis can be challenging. However, it can be just as challenging to know when to pass on the WOD and rest. Many athletes come to the box religiously; daily, if not more than one time a day. We love dedicated members, but it’s important to know when to let your body recover. We tear our bodies down by working out and pumping iron. Letting our bodies rest, will allow our muscles to repair and strengthen. With the new school year here and many getting back into the “swing of things,” we want to remind athletes when it’s okay to skip the gym, so you can re-focus your mind, body, and spirit, and come back to the box re-charged and ready to kill it!

  1. sickYou’re SICK and it’s more than just a cold.

We’ve all been there. When you’re wondering just how sick you are. Is it a cold? Is it a sinus infection? Is it a virus? This can be a difficult one to determine, however, it’s better to be safe than sorry, and by sorry we mean then to spread your illness around. If you have symptoms such as a runny or stuffy nose or headache, it’s usually okay, but if you’re experiencing symptoms below the neck like chest congestion, upset stomach, fever or body aches, it’s best to wait it out. Not only will skipping the gym allow your body to rest, get better and not drain your immune system, you’ll also spare other exercisers from catching your bug, which we all appreciate. J


  1. You’re muscles are extremely

Okay, so go figure, we’ve all been here too! When you’re wondering if you’re sore or injured. Did I tear/pull/strain something or is this delayed onset muscle soreness (DOMS)? The best way to handle this is take a step back and assess the pain you’re in and when the pain occurs. Is it during certain movements? Is your pain/soreness all day or only when you move that body part in a certain directifoam rollon? Typically, if your soreness is “even” or “balanced” it can actually be a good sign. For instance, if both your quads are sore or if both your traps or both triceps are sore, that typically means you were working both sides of your body evenly and that it’s soreness. Sometimes (not always) if only one particular muscle or joint is sore and it lasts for longer than 4 consecutive days it could be something more than soreness. Whether it’s an injury or extreme soreness working out in pain can increase your risk for injury and stress out the body even more. Being super sore gives you permission to spend some imperative time in active recovery (swimming, biking, yoga) and mobility (foam rolling, massage, stretching).

  1. You’re severely fatigued

Here is another tricky one, determining the difference between being lazy and extreme fatigued. Typically, if you’re extremely fatigued, you’re whole body, mind, and even your emotions or nerves are burnt out. For instance, if you had an exceedingly stressful day at work or if you’re stressed out due to other fsleepamily or life issues, your mentality and emotional state will be pushed to the brink if you try to force a workout into an already packed schedule. For example, if your stressful job has been keeping you after hours —take it easy. And if you’re experiencing persistent fatigue to the point where your normal daily functioning is suffering, skip your workout and make an appointment to see your health care provider. Stress effects everyone in different ways and exercise should not be stressful. Exercise should be something enjoyable and a time to relieve stress. If you’re adding it on to your “to-do” list and coming to the gym causes havoc on your schedule, time, family, etc. then skip it one day and come back when you are back on your regular hours and routine.

We hope this blog helps you determine times when you should skip the WOD and NOT feel guilty about it. Family, work, and your health come first. If you’re unsure if you should work out, consider consulting with your doctor, chiropractor, or other health care physician to quickly check in on your symptoms, whether health related or pain related. Remember to trust your body and your judgment. You know your body best. Now catch some sleep so we can see you soon! J

Check out this article, to read more.

Where does the time go?

26 Aug 2015, Posted by CrossFit Carbon in Blog

One minute it can appear we have all the time infree time the world and the next we are rushing around, struggling to get our to-do lists done. Can you believe summer is over?! With a new school year starting, getting back into the swing of things can be challenging. Therefore, this is the perfect time (no pun intended) to talk about time management.  Time management isn’t about restricting your time or creating more work for yourself; it’s about helping you work efficiently and effectively, meeting not only your family and work needs, but also YOUR needs!

Tips to improve your time management:

  1. Prioritize – Ask yourself to seriously think about what are the most important things in your life, month, week, day. It’s important to look at what MUST be done and what you WANT to be done. For example: if you’re selling your house and you have to remodel a bathroom to sell it; mark as a MUST. On the other hand if you want to remodel your bathroom, but there’s no specific time or occasion to do it by; mark as a WANT. Create 2 columns Must | Want and go from there.
  1. Set time frame- After breaking things down by importance, it’s good to look at a “due date” or time frame to know how much time you have and what needs to be completed first. Now make 3 columns: Must | Want | Due Date
    1. For instance, if you have a goal to go on a vacation next spring, maybe you need to start saving now OR maybe if you’re staying in the area you can wait to think about saving until a couple months prior to.

*Keep in mind that YOU should make your list of priorities. Without YOU in good condition very few tasks and goals will get completed in a timely manner and successful way.

*Tips for making time for yourself- (clue: you’ve heard it before)

Make yourself a priority!

Make working out a MUST, make 8 hours of sleep a MUST, make eating regular meals a MUST, make spending time with your children a MUST. Make whatever it is that you enjoy doing a MUST. It may not happen every day or for hours at a time in the beginning, but once you start you’ll find it’ll get easier as you go. After, all we all know that work and bills are a MUST- but we tend to lose ourselves and this is how we can try to gain a sense a balance and a sense of self back.Clock

  1. Goal setting- Now that you’ve prioritized what needs to be done, take some time to set some goals both personal (including social, health, religion, etc.) and professional/career. Goals can be written down in the WANT section if you’d like, or on a different page altogether. Goals can be tangible (get a new car) or intangible (earn a new position at work).
  1. Be realistic – As stated before, having “due dates” or a time frame can help us prioritize and manage our time more efficiently. There’s no need to rush yourself if you don’t need to. It’s better to give yourself more time to accomplish something and finish early or ahead of the game then to not finish at all. You know yourself and your routine best.
  1. Keep a schedule/routine- Now that you’ve got all your goals and priorities it’s time to write them down and keep them where you can see them every day. Put reminders in your phone. Set a timer for the family to clean on Thursday after dinner. Set an alarm on your phone for when you want to go to bed. Carry a planner in your briefcase. Whatever it is you’ve got to do. Write it down. It’s inevitable that things will change so be flexible and open to re-working your schedule. You know the best way you work so take that into account and create the one that fits your needs.
  1. Be present in whatever it is you’re currently doing- this is important in every aspect of your life. Be present. Right here, right now, be in the moment with your children, your partner/significant other, your co-workers, your parents, your evening run, yoga class, and more. We can all tell when someone is pre-occupied with other things on their mind. Try to give your full attention to everything you’re doing, even driving (no texting and driving!). The emails and work aren’t going anywhere. And great news- if you do need to allocate more time to different activities, then repeat #1 J
  1. Start doing!

For further information feel free to read this.

Mental Training

04 Aug 2015, Posted by CrossFit Carbon in Blog

Training our brains is just as important if not MORE than training our bodies. Our mental beliefs and thoughts shape how we view ourselves, including what we believe we are capable of. For instance, you’re more likely to try something new if you’re open to the idea of it. You’re more likely to do well in a meeting with colleagues if you’re confident about your presentation and work knowledge. So how do we train our brains to become tough? To be confident? Below are a few tips to help bring positivity to your life and your mental game.

brainFirst, it can be helpful to remove excess activities, negative people or activities that bring a surplus of stress and diminish your self worth. By doing this, you’re surrounding yourself with activities, people, and going places that make you happy.

We want you to be happy and in order to be happy you have to make time to invest in what makes you happy! So secondly, YOU have to organize your life so you’re doing activities that bring out the best in you and that push you to being your greatest self. What those activities are, are up to you. Once you start incorporating activities that you enjoy doing, you will begin to be more optimistic and confident about yourself.

Now, after you start doing more of what you love, whether it’s 5 min. of alone time, reading a book, going to workout, having date nights- anything, you can also focus on actually training your self-confidence and brain. Next, are a couple additional points to start working out your brain!

It can be helpful to develop S.M.A.R.T. goals. This way you stay on track and focused. Know what you’re working toward and can see your progress. Okay, S.M.A.R.T. goals are:

  • Specificwhat exactly do you want? i.e. to earn a certain amount of money, to lose a certain number of lbs., to be able to successfully complete a movement/skill you previously couldn’t.
  • Measurablewhen would you know when you have reached it?
  • Attainablemake sure your goal is possible! Don’t set yourself up for failure. Take it slow and be patient!
  • Realisticmake sure your goal fits in with everything else in your life! It took you so many years to get to where you are today, don’t assume it’s going to take any less then that to change!
  • Timelyset a (realistic) time frame! Again, be patient and if at first you don’t succeed- never give up!

Every accomplishment should be tracked. No matter how small you feel it is, it is IMPORTANT! Whether it’s losing (or gaining) 1lb., eating clean for 3 days, only drinking 1 cup of coffee a day, doing a set of double unders unbroken (or double unders at all!) it’s a PR (personal record) and it is a BIG deal! When we accomplish something, we feel good. That feeling, of feeling good is exactly what we want to bottle up and carry around with us. So save it in your memory, write it down, take a picture and hold on to it. Then, you’re feeling down, think of it. Look at it. Remind yourself. This way you will know you can do it and remember how far you’ve come.

The more you acknowledge and keep track of your accomplishments the better you feel and as a result you’ll enhance your self-confidence!mentaltraining

Moving forward, we also have to counter our negative thoughts with something positive! We MUST stop the negative talk. Whether you say it out loud or in your head, it isn’t helping anyone. How you talk to yourself will greatly impact how you perceive yourself and what you’re capable of doing. At first, you may not realize just how often you say negative things to yourself. Well, that’s another reason to start being mindful and to track it. Once you start realizing when and how often you put yourself down, you’re on the road to changing your brain. Then, every single time you say something negative about yourself you need to say something positive to replace it.

Here’s an example: Negative: “I’m exhausted and I don’t want to be here.” Positive: “I’m here. I’m ready to go, so if I get going I’ll be done soon and can relax at home.”

When we use positive talk, even if at first we don’t believe it, our brains will begin to prevent triggering our fear. When we block our fear, we become more open to trying new ideas, movements, and skills. The more positive self -talk the more you will train your brain to start believing in yourself, which will enhance confidence.

For more please read and also check out http://mentalitywod.com