Benchmarks - Endurance
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.
|Run 400 m TT||Feb 01, 2011||1 min 13 secs | Rx'd|
|Run 800 m TT||Apr 09, 2013||2 mins 52 secs | Rx'd|
|Run 1 mi TT||Jan 30, 2010||5 mins 45 secs | Rx'd|
|Run 5 km TT||Oct 09, 2010||20 mins 41 secs | Rx'd|
|Run 10 km TT||Jan 15, 2010||48 mins 1 sec | Rx'd|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||NA||No Result Yet.|
|Row 500 m TT||Jun 13, 2011||1 min 23 secs | Rx'd|
|Row 1 km TT||Apr 06, 2010||3 mins 15.4 secs | Rx'd|
|Row 2 km TT||Jun 17, 2009||6 mins 55 secs | Rx'd|
|Row 5 km TT||Mar 13, 2010||18 mins 8 secs | Rx'd|
|Row 10 km TT||Feb 16, 2010||40 mins 8 secs | Rx'd|
CrossFit Journal Articles
Learn More About Running & Rowing.