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 17, 2013||2 mins 9 secs | Rx'd|
|Run 800 m TT||Jan 23, 2013||5 mins 45 secs | Not Rx'd|
|Run 1 mi TT||NA||No Result Yet.|
|Run 5 km TT||Jul 20, 2009||34 mins 24 secs | Rx'd|
|Run 10 km TT||May 25, 2009||69 mins 41 secs | Rx'd|
|15k Run||Sep 03, 2011||38 mins 55 secs | Not Rx'd|
|Row 100 m TT||Aug 27, 2011||20 secs | Rx'd|
|Row 500 m TT||Dec 14, 2012||1 min 53 secs | Rx'd|
|Row 1 km TT||Oct 12, 2011||4 mins | Rx'd|
|Row 2 km TT||May 10, 2009||8 mins 10 secs | Rx'd|
|Row 5 km TT||Sep 21, 2010||22 mins 2 secs | Rx'd|
|Row 10 km TT||Feb 04, 2011||48 mins 6 secs | Rx'd|
CrossFit Journal Articles
Learn More About Running & Rowing.