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 [...]
Bodyweight movements like the air squat, sit-up and push-up are simple and effective. With the push-up, you can increase strength and core stability from pretty much anywhere - the gym, your living room, a hotel room, or a neighborhood park. Points of Performance: The Push-Up Locking in the points of performance for the push-up can [...]
By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC “I’m not ready for CrossFit because I’m training for <insert sport of choice here>.” Misguided. The reality is that CrossFit is an ideal program for enhancing, honing and strengthening performance across any and all sports. There’s a reason CrossFit in and of [...]
If you conveniently miss workouts that are full of your weaknesses and show up 10 minutes early for WODs stacked with your strengths, then you might be a cherry picker. Does any of this sound familiar? “I can’t do muscle-ups. I’ll just skip today.” “Running?! Nope, I’m not going.” “It’s only Olympic lifts. Meh, [...]
The day of, they came together for the CrossFit Open - now this unlikely band of misfits is a force headed into the CrossFit Games Semifinals at Atlas Games. On the last day to register, Rhapsody Fitness athletes Owen Bernstein, Cristian Mathes, Stephanie Rodriguez and Jared Shaw with team alternates Gina DiGiacomo and Clay [...]
Fabiana Pinillos said no way to CrossFit. Then, after some convincing, she decided to show up and give it a shot. The rest is history. What is your story? Born in Peru, my family moved to Charleston when I was 5 years old. My parents and little brother, whom I adore, live in Charleston too. Both [...]
Daniel is a benchmark Hero WOD with pull-ups, running and thrusters. With pull-ups and thrusters, Daniel is somewhat reminiscent of Fran. But it's still a benchmark WOD that stands on its own to challenge and test your fitness level. The Workout For Time: 50 Pull-Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) [...]
