Once you’ve learned the points of performance for the air squat, you’ll build on what you’ve learned with additional foundational movements, like the front squat. The front squat introduces a front-load to the air squat. By adding weight to the front of your body, your center of mass shifts forward. With this front load, the tendency [...]
By Whitney Dunn, Rhapsody Coaches Mentorship Program at Rhapsody Fitness in Charleston, SC Won’t my arms get too big? What about my thunder thighs? Will I get bulky? Ladies. Let’s talk about body image. These are just a few of the many questions (laced with self-criticism…) I hear from the wonder women inside and outside [...]
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 workout [...]
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 air [...]
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 in which both coaches [...]
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 training like a beast. [...]
When it comes to the obstacles that stand between you and your fitness goals, sometimes the biggest obstacle is what we tell ourselves about our training. And most of these thoughts are simply that - thoughts. There is no truth behind them. But even though these thoughts lack credibility, getting hung up on training [...]
