"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.

Results

Workout	Date	Result
Run 400 m TT	May 06, 2012	1 min 20 secs | Rx'd
Run 800 m TT	May 06, 2012	2 mins 58 secs | Rx'd
Run 1 mi TT	Apr 21, 2012	5 mins 56 secs | Rx'd
Run 5 km TT	Oct 10, 2012	20 mins 31 secs | Rx'd
Run 10 km TT	Sep 30, 2012	48 mins 6 secs | Rx'd
15k Run	NA	No Result Yet.
Row 100 m TT	Aug 15, 2011	18 secs | Rx'd
Row 500 m TT	Apr 15, 2012	1 min 39 secs | Rx'd
Row 1 km TT	Jan 26, 2012	3 mins 32 secs | Rx'd
Row 2 km TT	Jan 23, 2012	8 mins 9 secs | Rx'd
Row 5 km TT	Sep 13, 2011	21 mins 3 secs | Rx'd
Row 10 km TT	NA	No Result Yet.

CrossFit Journal Articles

Learn More About Running & Rowing.