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||Oct 24, 2011||1 min 25 secs | Rx'd|
|Run 800 m TT||Jun 10, 2011||3 mins 25 secs | Rx'd|
|Run 1 mi TT||Nov 29, 2010||6 mins 51 secs | Rx'd|
|Run 5 km TT||Feb 09, 2011||23 mins 58 secs | Rx'd|
|Run 10 km TT||Mar 21, 2011||58 mins 29 secs | Rx'd|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||Nov 23, 2010||17.8 secs | Rx'd|
|Row 500 m TT||Nov 16, 2010||1 min 35.2 secs | Rx'd|
|Row 1 km TT||Dec 21, 2012||3 mins 30 secs | Rx'd|
|Row 2 km TT||Apr 22, 2011||7 mins 19.5 secs | Rx'd|
|Row 5 km TT||Nov 23, 2010||19 mins 43.6 secs | Rx'd|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.