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 03, 2009||1 min 10 secs | Rx'd|
|Run 800 m TT||Oct 09, 2012||4 mins | Rx'd|
|Run 1 mi TT||Mar 24, 2011||6 mins 35 secs | Rx'd|
|Run 5 km TT||Feb 17, 2012||24 mins 37 secs | Rx'd|
|Run 10 km TT||Apr 02, 2011||51 mins 30 secs | Rx'd|
|15k Run||NA||No Result Yet.|
|Row 100 m TT||Oct 02, 2009||18 secs | Rx'd|
|Row 500 m TT||Oct 27, 2011||1 min 35 secs | Rx'd|
|Row 1 km TT||Jan 11, 2010||3 mins 32 secs | Rx'd|
|Row 2 km TT||May 12, 2011||7 mins 50 secs | Rx'd|
|Row 5 km TT||NA||No Result Yet.|
|Row 10 km TT||NA||No Result Yet.|
CrossFit Journal Articles
Learn More About Running & Rowing.