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||Mar 02, 2010||1 min 24 secs | Rx'd|
|Run 800 m TT||Jan 27, 2011||3 mins 2 secs | Rx'd|
|Run 1 mi TT||Jan 04, 2010||6 mins 21 secs | Rx'd|
|Run 5 km TT||Sep 23, 2009||26 mins 6 secs | Rx'd|
|Run 10 km TT||Jul 03, 2009||52 mins 46 secs | Rx'd|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||NA||No Result Yet.|
|Row 500 m TT||Apr 20, 2010||1 min 51 secs | Rx'd|
|Row 1 km TT||Oct 02, 2009||3 mins 53 secs | Rx'd|
|Row 2 km TT||Oct 25, 2009||8 mins 15 secs | Rx'd|
|Row 5 km TT||Feb 22, 2010||22 mins 7 secs | Rx'd|
|Row 10 km TT||Dec 08, 2009||46 mins 52 secs | Rx'd|
CrossFit Journal Articles
Learn More About Running & Rowing.