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||Apr 06, 2011||1 min 12 secs | Rx'd|
|Run 800 m TT||Oct 02, 2010||2 mins 46 secs | Rx'd|
|Run 1 mi TT||Apr 11, 2010||6 mins 18 secs | Rx'd|
|Run 5 km TT||Apr 08, 2014||21 mins 56 secs | Rx'd|
|Run 10 km TT||Nov 25, 2008||45 mins 33 secs | Rx'd|
|Run 15 km TT||NA||No Result Yet.|
|Row 100 m TT||NA||No Result Yet.|
|Row 500 m TT||Mar 10, 2010||1 min 40.1 secs | Rx'd|
|Row 1 km TT||NA||No Result Yet.|
|Row 2 km TT||Jan 31, 2011||7 mins 35 secs | Rx'd|
|Row 5 km TT||Oct 13, 2010||20 mins 5 secs | Rx'd|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.