"Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or "cardio" that we do at CrossFit."
-Greg Glassman

Perhaps no where else in CrossFit is the phrase "broad time domains" better demonstrated than in running. Not only should you be fast at the shorter distances, but true elite fitness requires top notch performances at longer distances as well.  Strangely, though it may be the most often performed exercise/movement, it may also be the worst performed (as far as form is concerned).  The POSE running technique will help make you a more efficient runner, and thus a faster runner.

Rowing offers unique advantages over other forms of aerobic training and should be adopted into your strength and conditioning program. Along with training the cardiovascular system, rowing recruits more muscle mass than running, allows you to achieve greater range of motion, and requires the use of multi-joint, compound movements. The unique drive and recovery cycle of every pull also creates a Tabata style work-rest interval.


[ 6 Months | 1 Year | All Time ]
Workout Date Result
Run 400 m TT May 06, 2015 1 min 2 secs | Rx'd
Run 800 m TT July 28, 2014 2 mins 31 secs | Rx'd
Run 1 mi TT April 11, 2014 5 mins 48 secs | Rx'd
Run 5 km TT August 15, 2016 22 mins 22 secs | Rx'd
Run 10 km TT NA No Result
Run 15 km TT NA No Result
Row 100 m TT November 13, 2017 16.2 secs | Rx'd
Row 500 m TT February 23, 2015 1 min 32.4 secs | Rx'd
Row 1 km TT April 14, 2015 3 mins 29.2 secs | Rx'd
Row 2 km TT March 03, 2015 7 mins 25.3 secs | Rx'd
Row 5 km TT August 03, 2015 20 mins 12.5 secs | Rx'd
Row 10 km TT NA No Result

CrossFit Journal Articles

Learn More About Running & Rowing

Running Drills Part 1 -Brian MacKenzie
Running Drills Part 2 -Brian MacKenzie
Running Drills Part 3 -Brian MacKenzie
Running Drills Part 4 -Brian MacKenzie
Running Drills Part 5 -Brian MacKenzie
Running Drills Part 6 -Brian MacKenzie
What is an Erg? -Judy Geer
Rowing Technique -Angela Hart
Learning How to Row With an Olympian Part 1 -Erin Cafaro & Rory McKernan