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 07, 2011||1 min 11 secs | Rx'd|
|Run 800 m TT||May 11, 2010||2 mins 39 secs | Rx'd|
|Run 1 mi TT||Dec 08, 2010||5 mins 14 secs | Rx'd|
|Run 5 km TT||Oct 26, 2011||20 mins 35 secs | Rx'd|
|Run 10 km TT||Oct 20, 2007||53 mins 41 secs | Rx'd|
|15k Run||Jul 30, 2008||102 mins 30 secs | Rx'd|
|Row 100 m TT||NA||No Result Yet.|
|Row 500 m TT||Jun 10, 2009||1 min 32 secs | Rx'd|
|Row 1 km TT||NA||No Result Yet.|
|Row 2 km TT||Jan 08, 2011||7 mins 37 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.