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 13 secs | Rx'd|
|Run 800 m TT||Mar 20, 2012||2 mins 37 secs | Rx'd|
|Run 1 mi TT||May 15, 2012||5 mins 50 secs | Rx'd|
|Run 5 km TT||Nov 11, 2010||21 mins 11 secs | Rx'd|
|Run 10 km TT||Jul 06, 2009||56 mins 45 secs | Rx'd|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||Jul 14, 2009||16 secs | Rx'd|
|Row 500 m TT||Jul 26, 2011||1 min 29.6 secs | Rx'd|
|Row 1 km TT||May 20, 2011||3 mins 17 secs | Rx'd|
|Row 2 km TT||Feb 25, 2009||7 mins 29 secs | Rx'd|
|Row 5 km TT||Feb 23, 2011||19 mins 15 secs | Rx'd|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.