CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing @ 22s/m 5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m 5 Strict Burpees* :30 Stroke Rate Rowing @ 26s/m 5 Burpees :30 28s/m Stroke Rate Rowing 5 Fast Burpees *1 Rep = Hand to the Ground + Jump back + Push-Up + Jump Forward + Stand + Jump. Workout – All FOR TIME (Time) 5000m Row* *Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps. (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Tempo Weighted Chin-Up (30X0) -Rest :10- 12 Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back and biceps for Week 1 of 6 in this new cycle. Use this week to feel out the movements and find the appropriate load that takes each movement pretty close to failure but also allows you to hit the prescribed reps. For the Deficit Pendlay Rows, stand on a plate and tap the barbell on the ground every rep to maximize the stretch of the lats. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Reps Pronated Grip Inverted Row -Rest 1:00- 20-25 Banded (or Cable) Lat Pulldown (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Seated DB Hammer Curl (Moderate-Heavy) -Rest :10- 10...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Burpees over the Rower. Reps on the Burpees should be complete in less than 1:00. COMPETE | PART 1 4 ROUNDS FOR TIME (Time) 16/13 Cal Ski 12/12 Single Arm DB Hang Clean and Jerk (50/35) 8 DB Goblet Alt. Pistols (Score is Time)GOAL: RPE 8 | Make sure we warm-up the weight for the Goblet Pistols. If necessary go with a second weight for the Pistols to practice. We’ll see more of this so it will get better over time. COMPETE | PART 2 3 SETS (Time) Run 1 Mile -Rest 3:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Consistent running for all sets. You should finish each round feeling like you could go for another 1/2 mile at the same pace.Read more