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 and share lessons learned [...]
What is your story? My name is Will Buchanan, and I’m 32-years-old, NYC born and southern raised. I am native of South Carolina, and am celebrating eight years in Charleston. Will Buchanan at Rhapsody Fitness in Charleston, SC. I am a wellness entrepreneur launching Hustle & Health in 2020, a protein donut [...]
On paper, Helen is simple and straightforward - running, kettlebell swings and pull-ups. It’s a great test of strength, speed and endurance that you can repeat over time as a benchmark workout to gauge your progress and fitness improvements. The Workout 3 Rounds for Time: 400 Meter Run 21 Kettlebell Swings (50/35 lb) 12 Pull-Ups [...]
The sumo deadlift high pull (SDHP) is one of the nine foundational CrossFit movements. Like the deadlift, it develops strength in the posterior chain. However, by introducing explosiveness and speed, it is a useful conditioning movement that also develops power. Points of Performance: The Sumo Deadlift High Pull Learning the points of performance for [...]
Murph is a CrossFit Hero WOD typically done by CrossFit athletes all over the world on Memorial Day. The Workout “Murph” For Time: (*while wearing a weighted vest - 20/14 lb) 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run While wearing a weighted vest (20 lbs for men, 14 [...]
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 host [...]
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 and share lessons learned [...]
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 not [...]
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 rounds [...]
