By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC I see it everyday at the whiteboard - talking through the workout while someone steals a glance at the leaderboard or locks eyes with their WODwife before mouthing, “what are you doing?” “Write your own story.” Delivered by Captain Hook, it’s one [...]
The Chief is a benchmark CrossFit WOD with power cleans, push-ups and air squats. The Workout 5 Rounds of a 3-minute AMRAP: 3 Power Cleans (135 lbs/95 lbs) 6 Push-Ups 9 Air Squats Rest 1 minute The Chief is five 3-minute AMRAPs. In each of the five rounds, you complete as many rounds and [...]
After a slow start, Theo Longenecker lets some Rhapsody into his life right as he was starting to lose hope on finding his community in Charleston. What is your story? My name is Theo and I recently graduated from the College of Charleston. I studied public health and I currently work for SCDHEC, the [...]
We've all been there. We get home from a week-long vacation and feel...awful. The "I'm on vacation" mindset gets the best of us, and our stomach pays the price. After all, isn't vacation your chance to indulge and just eat whatever you want? We get it. When you finally take the vacation you've been [...]
Single-leg squats, also known as pistol squats or pistols, build strength, balance, flexibility and coordination. Similar to the lunge, it’s a unilateral movement which means they’re great for pointing out any potential muscle imbalances. Because single-leg squats work each leg individually, you’ll notice any discrepancies between your left and right sides and then start to [...]
When summer hits, there’s just no escaping the heat. And the rising temps can make staying consistent with your workout schedule a bit of a challenge. You can’t control the temperature, but you can control how you approach a workout when it’s hot outside. Here are a few ways that you can beat the [...]
Diane is a CrossFit benchmark WOD that combines heavy deadlifts with handstand push-ups, a more technical gymnastics movement. This workout is a test of lower body strength while also challenging your upper body and core strength in the handstand push-ups. The Workout For time: 21 Deadlifts (225 lbs/155lbs) 21 Handstand Push-Ups 15 Deadlifts (225 lbs/155lbs) [...]
By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC What a year it was. Reflecting on these past 12 months, I am in awe of our comeback story - yours, mine, the Rhapsody family and our Charleston community. We have some serious fight in us and are coming out on [...]
The day of, they came together for the CrossFit Open – now this unlikely band of misfits heads to Madison, WI for the 2021 NOBULL CrossFit Games. June 21, 2021: Charleston, SC: Led by Rhapsody Fitness Co-Founder and Head Coach Alan Shaw, Team Rhapsody athletes Owen Bernstein, Cristian Mathes, Stephanie Rodriguez and Jared Shaw [...]
When looking for ways to get the most out of your training, the warm-up may not be the first thing you think about. But approaching the warm-up with intention will have a significant effect on your performance. Why Warm-Up? When you show up to work out, you don't want to shock your body into [...]
