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 [...]
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 [...]
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) [...]
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, [...]
