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"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.


Workout Date Result
Run 400 m TT Nov 04, 2010 1 min 7 secs | Rx'd
Run 800 m TT Jul 15, 2013 2 mins 55 secs | Rx'd
Run 1 mi TT NA No Result Yet.
Run 5 km TT NA No Result Yet.
Run 10 km TT NA No Result Yet.
Run 15 km TT NA No Result Yet.
Row 100 m TT NA No Result Yet.
Row 500 m TT Nov 04, 2010 1 min 33 secs | Rx'd
Row 1 km TT NA No Result Yet.
Row 2 km TT Apr 28, 2014 7 mins 28.7 secs | Rx'd
Row 5 km TT May 23, 2011 19 mins 23.5 secs | Rx'd
Row 10 km TT NA No Result Yet.

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