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||Sep 10, 2012||1 min 23 secs | Rx'd|
|Run 800 m TT||Jun 14, 2011||2 mins 49 secs | Rx'd|
|Run 1 mi TT||Sep 23, 2010||6 mins 36 secs | Rx'd|
|Run 5 km TT||NA||No Result Yet.|
|Run 10 km TT||NA||No Result Yet.|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||Aug 04, 2011||14.3 secs | Rx'd|
|Row 500 m TT||Feb 09, 2011||1 min 22.5 secs | Rx'd|
|Row 1 km TT||Feb 25, 2010||3 mins 18 secs | Rx'd|
|Row 2 km TT||Oct 28, 2009||6 mins 44 secs | Rx'd|
|Row 5 km TT||Oct 08, 2012||18 mins 39.3 secs | Rx'd|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.