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||Jul 08, 2011||1 min 8 secs | Rx'd|
|Run 800 m TT||Sep 23, 2009||2 mins 38 secs | Rx'd|
|Run 1 mi TT||Oct 02, 2009||6 mins | Rx'd|
|Run 5 km TT||Oct 09, 2009||20 mins | Rx'd|
|Run 10 km TT||Oct 22, 2009||45 mins | Rx'd|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||Sep 30, 2009||17.201 secs | Rx'd|
|Row 500 m TT||Jan 11, 2010||1 min 30.2 secs | Rx'd|
|Row 1 km TT||Apr 05, 2009||3 mins 24 secs | Rx'd|
|Row 2 km TT||Jan 25, 2010||7 mins 14 secs | Rx'd|
|Row 5 km TT||Nov 30, 2009||21 mins 1 sec | Rx'd|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.