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Posts tagged “row

CFSR 2.03.18

Why You Should Incorporate Rowing In Your Workout

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Rowing has become popular lately with fitness enthusiasts because they are all discovering how simple, effective and amazing this workout can be. 

Rowing has some unique advantages over other forms of aerobic training that are often overlooked.

Some benefits of rowing are more muscle mass, greater range of motion, and efficiency.

The advantage of rowing is that more muscle mass is used doing the activity than while running, walking or biking. Your legs, glutes, abdominals, back, shoulders, and arms are all being worked. The actual amount of work being done, and the amount of power being generated, relates to how hard you push yourself. 

Unlike many forms of aerobic activity, rowing puts all your major body parts through a large range of movements.  In every stroke, rowing requires full compression and full extension of the arms and legs. 

Did you know…

-Rowing burns major calories and uses 86% of the muscles in your body?

-30 minutes of rowing can have the same physical impact as 90 minutes of cycling?

Ready to get rowing?   

Join CrossFit San Ramon today!


CrossFit San Ramon – CrossFit

500m Row (Time)

Max Effort 500m Row
rest as needed

500m Row (Time)

Max Effort 500m Row
rest as needed

500m Row (Time)

Max Effort 500m Row
last one, promise!

Metcon (Time)

3 Rounds for total time (which includes the rest)

400 M run

15 Overhead Squats 95/65

*1 min rest*

Bonus Abs

tabata sit ups w/flutter kicks on the 10 sec break.. NO REST!

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

CFSR 12.28.2013



Stretch: 15min

Light Lift: Snatch up to 70% for 2×2

     Clean up to 75% for 2×2

Metcon For Time:

750m Row

50 Push Press (95/65)

30 Burpees

*Aim for under 10min

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”

– Picabo Street

Mobility WOD 192



CFSR WOD 3.27.2013

Denise congratulates Maryam on open 13.3

Maryam after open 13.3

Easter Sunday we will be doing  Open Workout 13.4 Starting at 10:30 am and continuing until athletes are done and food is eaten!  Meat and drinks provided, bringing food for potluck is encouraged! 

Let us know if you will need to be judged on a different day.

Open 13.4 to be announced at 5pm today 


For Time:
800m Row
(Rest as long as needed)
 800m Run
*If you are choosing the (Row/Row or Run/Run option) attempt to set a PR pace, rest as needed then attempt to match or beat that PR Pace
3 x 10 GHD Sit Up
3 x 10 Ring Dips

“Do not pray for an easy life, pray for the strength to endure a difficult one” Bruce Lee

veggie egg scramble


CrossFit Games Update Show

Challenge yourself!

Friday 8/6/10

Mountian view fire practicing synchronized KB snatches for next years firefighter olympics.

Front squat
for time:
50 chest to bar pullups
max effort 500m row

Coaches corner: All 50 pullups your chest should physically touch the bar, use a bigger band if you need too. Esttablish a new 1RM on the front squat. That means as much weight as you possibly do 1 time. The PVC pipe does not count as a set.

UPDATE: The gym will be closed tomorrow at 2:30 for an hour or so while I go to the doctor to check out my head issue. Im working on getting a body, please contact me if you plan on coming in at that time.

I will not be teaching class this Saturday, I am going to the Robb Wold seminar at CF Oakland all day. Casey will be subbing again. Ill be there for the first half of the 7:30 class and some of our seasoned vets will be there so it should go smoothly.

Looking for some paleo/primal snacks? Check this out.

Cancer cells use fructose to grow.

Interesting perspective. Where do you go or who do you turn into during a WOD?

Check this one out too its along the same lines as the one above.

“Is It Easy?” interview with Russell Berger at the 2010 CrossFit Games – video [wmv] [mov]