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||Sep 10, 2009||1 min 20 secs | Rx'd|
|Run 800 m TT||Mar 20, 2013||2 mins 45 secs | Rx'd|
|Run 1 mi TT||Sep 25, 2009||5 mins 49 secs | Rx'd|
|Run 5 km TT||Dec 06, 2008||24 mins 43 secs | Rx'd|
|Run 10 km TT||Jan 19, 2009||69 mins 6 secs | Rx'd|
|15k Run||Jul 30, 2008||127 mins 29 secs | Rx'd|
|Row 100 m TT||NA||No Result Yet.|
|Row 500 m TT||Aug 25, 2009||1 min 38 secs | Rx'd|
|Row 1 km TT||Apr 13, 2009||3 mins 49 secs | Rx'd|
|Row 2 km TT||Jan 09, 2013||7 mins 52 secs | Rx'd|
|Row 5 km TT||NA||No Result Yet.|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.