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 Godfrey [...]
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) [...]
Whether you're aware of it or not, you have a constant dialogue going on in your head. This ongoing self-talk includes the positive and productive things you tell yourself throughout the day. But it also includes the negative and more harmful thoughts that tend to sneak into the conversation. What we say to ourselves, both [...]
Intended to revive fatigued muscles and rejuvenate the tired mind, Rhapsody Recovery encompasses deep stretching, enhanced mobility, breathing techniques and mindset work. Agile by design, each session is prompted by the programming done in the days before and adapted to ready you for the programming planned for the days ahead. One of our newest programs, [...]
Nate is a CrossFit Hero WOD that consists of muscle-ups, handstand push-ups, and kettlebell swings. In this WOD, you’ll end up with a high number of reps for two gymnastics movements that require practice and skill. The Workout 20-minute AMRAP 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) Complete as many rounds [...]
The lunge is a unilateral movement that can be done without weight or with dumbbells or a barbell. Lunges with weight can be done with the load in front of the body, overhead or racked behind the body. Not only are lunges of any variety great at developing leg strength, but they’re also great for [...]
The CrossFit Total is a benchmark test of your functional strength. The three movements, the back squat, shoulder press and deadlift, represent movements you do in your daily life and paint a good picture of your total strength. The Workout Back Squat - 1RM Shoulder Press - 1RM Deadlift - 1RM For the CrossFit [...]
