Not only is the deadlift one of CrossFit’s nine foundational movements, but it’s also something that you do every single day. Picking things up is part of daily life. Learning the deadlift’s points of performance will improve your deadlift technique, fitness, strength and quality of life. Points of Performance: The Deadlift Some people shy [...]
By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC It's that time of year again when hundreds of thousands of athletes from across the globe come together to compete in The CrossFit Open. Although things may look a little different this year, we're here for it and cannot wait to [...]
By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC Welcome to Box Building! Follow Rhapsody Fitness Co-Founders Alan Shaw and Trinity Wheeler as they continue to build one of the fastest growing gyms in South Carolina. Answer the hard questions, explore various approaches, dive into strategy [...]
By Whitney Dunn, Rhapsody Coach at Rhapsody Fitness in Charleston, SC My feelings were on the outside when I stepped on to the floor. The workout was a 50-calorie buy-in on the bike followed by an 8-minute EMOM alternating from handstand holds to a pull-up/muscle-up progression. Not for the faint of heart, but also [...]
Nancy is a benchmark CrossFit WOD that tests your endurance with running and overhead squats. The load used for the overhead squats should be light so that you can move as quickly as possible through this workout. The Workout 5 Rounds for time: 400 meter Run 15 Overhead Squats (95/65 lb) Nancy is five [...]
Building on the technique used in the shoulder press and push press, the push jerk is the most efficient way to move heavy loads overhead. And as one of CrossFit's foundational movements, it requires proper technique, coordination and timing. Points of Performance: The Push Jerk The set-up for the push jerk is similar to [...]
Karen is a high-volume, light weight CrossFit benchmark workout with a single movement - the wall ball. The Workout For time: 150 wall balls (20 lbs/14 lbs) Karen is 150 wall balls, aimed at a 10-foot target, for time. The prescribed medicine ball weight for men is 20 pounds, and for women, 14 pounds. Your [...]
Rhapsody Fitness in Charleston, SC welcomes Coach Clay Godfrey - an addition aligning with Rhapsody's continued mission to assemble the Lowcountry's leading coaching team. Born and raised in the Lowcountry, Clay is a fourth generation South Carolinian. Clay Godfrey and Alan Shaw at Rhapsody Fitness in Charleston, [...]
