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||NA||No Result Yet.|
|Run 800 m TT||Nov 02, 2009||2 mins 41 secs | Rx'd|
|Run 1 mi TT||Aug 30, 2011||9 mins 2 secs | Rx'd|
|Run 5 km TT||Aug 11, 2010||28 mins 19 secs | Rx'd|
|Run 10 km TT||NA||No Result Yet.|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||Aug 19, 2010||16.2 secs | Rx'd|
|Row 500 m TT||Aug 19, 2010||1 min 25.8 secs | Rx'd|
|Row 1 km TT||Oct 20, 2010||3 mins 22 secs | Rx'd|
|Row 2 km TT||Nov 25, 2010||6 mins 54.4 secs | Rx'd|
|Row 5 km TT||Jan 21, 2011||19 mins 26.5 secs | Rx'd|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.