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 – NC FLEX Strength Back Squat (6 SETS 4 Tempo Back Squats (20X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Sets of 4 on the back squat are so much more forgiving than sets of 5. Or at least that is what I told myself to go heavier this week than last. Make a scary jump here, keep respecting the tempo, and get the work done. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 12/12 Zercher Reverse Lunges (Moderate-Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-10/8-10 Tempo DB Split Squats (30X0) -Rest 1:30- 10/10 Hamstring Curls On Medicine Ball (20X0) -Rest 1:30 b/t Sets- (No Measure) 3.) 5 SETS 1:30 MAX Cal Bike -Rest 1:30 b/t Sets-GOAL: RPE 9 | We are still building on these intervals. More work, less rest. This doesn’t necessarily make these harder, but it does...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2:00 Row 30 Mountain Climbers 20 Shoulder Taps 10 Alt. Groiner + Twist 10 Cossack Squats 5 Squat Inch Worms + Push-Ups 10 BB Elbow Punches 5 BB OH Press + :10 OH Hold Into… SPECIFIC WARM-UP 3 ROUNDS :40 Row 6 Up-Downs 8 Reps of Thruster Prep* *R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster Strength – All Thruster (ON A 12:00 RUNNING CLOCK… Build to a 3-Rep Moderate-Heavy Thruster ) (Score is Weight) Workout of the Week – Performance “MYMC 23.3” (Time) 3 ROUNDS FOR TIME 300/250m Row 21 Thrusters (95/65)* 15 Up-Down Over Bar *Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9. (Score is Time) KG BB: (42.5/30) NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Put your head down and SPRINT! Unbroken on the barbell, push the pace on the row and Up-Downs! COMPETE | PART 1 FOR TIME (Time) 2 ROUNDS 16/13 Cal Bike 6 Power Clean (155/105) 6 Chest to Bar Pull-Ups -Rest 2:00 b/t 1 & 2- 2 ROUNDS 13/10 Cal Bike 3 Power Snatch 3 Ring Muscle Up (Score is Time)GOAL: RPE 8 | Push the pace! Hard on the bike and unbroken on the gymnastics. Cleans and snatches are sets or quick singles but make sure we’re not burning out the grip. The rest is a quick shake out for the arms and shoulders so athletes can hit Part 2 just as hard as Part 1. COMPETE | PART 2 3-4 SETS (No Measure) :10-:15 Chest to Ring hold in...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-ups (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Shifting from sets of 5 to sets of 4 here. Add weight accordingly, but do not get sloppy. Chin has to get over the bar and no kipping. This might require a very small, incremental increase in weight from last week, but that is ok! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:30- 8-12 Incline Barbell Bench (Moderate-Heavy) -Rest 1:30 b/t Sets- *On the last set of the Barbell Row, take the set to failure, then take some weight off and go again. Then, take some additional weight off and go to failure one last time. (No Measure) 2.) 2-3 SETS 12-16/12-16 Half-Kneeling Single-Arm Banded (Or Cable) Lat Pulldown (Heavy) -Rest 1:30- Max Reps DB Floor Press...Read more