Jackie is a benchmark WOD where the intended stimulus is meant to be a significant cardiovascular challenge. The intensity should be high, the thrusters should be light and the goal should be speed. The Workout "Jackie" For time: 1000 meter Row 50 Thrusters (Men - 45 lbs; Women - 35 lbs) 30 Pull-Ups This [...]
When you're first getting started with CrossFit, one of the first movements you'll learn is the air squat. And it's an exercise that you'll continue to practice over and over again. At first, this might be surprising because it seems like such a basic movement. But the reason why you start with the [...]
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 [...]
Some benchmark WODs, like Cindy, look simple. But looks can be deceiving. The Workout "Cindy" 20-minute AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats In 20 minutes, complete as many rounds of pull-ups, push-ups and air squats as you can. Your score is the number of rounds you complete, plus any additional reps you [...]
By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC We've established the key differences between an instructor and coach. Now it's time to take it up a notch and tackle coaching culture - what it is and what it takes. A coaching culture is a dynamic [...]
Many of the CrossFit benchmark workouts, like Fran, have girls' names. Greg Glassman, the founder of CrossFit, figured that an incredibly demanding workout leaves you feeling like a storm hit you. So, just as the US National Weather Service uses women's names to identify storms, he used women's names to identify workouts. The Workout [...]
If you've been doing CrossFit for a while, you've probably noticed that there are certain workouts that seem to pop up on the whiteboard again and again. There's a reason for this! Those frequent workouts that just keep coming back are benchmark WODs. And we're going to break down why they're so important. What [...]
By Whitney Dunn, Rhapsody Coaches Mentorship Program at Rhapsody Fitness in Charleston, SC When I found out I was pregnant it was a complete surprise. At the time, my life was in flux with the one of the few constants being fitness. I was at the height of athleticism and [...]
You've probably heard the phrase, "A rising tide lifts all boats." But have you ever thought about what this phrase might mean to you, your goals, and who you choose to spend your time (and life) with? Setting ambitious goals is a great way to improve your health, career, relationships, [...]
There are many tools out there that can help you master your mindset. One of these tools is a principle of success that comes from author, Jack Canfield. (If you've heard of or read a Chicken Soup for the Soul book, then you know Jack.) The Success Formula: Event + [...]
