"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.


[ 6 Months | 1 Year | All Time ]
Workout Date Result
Run 400 m TT January 04, 2015 1 min 9 secs | Rx'd
Run 800 m TT April 19, 2009 2 mins 47 secs | Rx'd
Run 1 mi TT September 17, 2013 6 mins 12 secs | Rx'd
Run 5 km TT September 14, 2013 19 mins 45 secs | Rx'd
Run 10 km TT June 15, 2013 41 mins 30 secs | Rx'd
Run 15 km TT April 25, 2009 66 mins 48 secs | Rx'd
Row 100 m TT January 04, 2015 16.6 secs | Rx'd
Row 500 m TT August 14, 2013 1 min 30 secs | Rx'd
Row 1 km TT January 02, 2015 3 mins 26 secs | Rx'd
Row 2 km TT September 10, 2012 7 mins 9 secs | Rx'd
Row 5 km TT October 17, 2013 18 mins 53 secs | Rx'd
Row 10 km TT NA No Result

CrossFit Journal Articles

Learn More About Running & Rowing

Running Drills Part 1 -Brian MacKenzie
Running Drills Part 2 -Brian MacKenzie
Running Drills Part 3 -Brian MacKenzie
Running Drills Part 4 -Brian MacKenzie
Running Drills Part 5 -Brian MacKenzie
Running Drills Part 6 -Brian MacKenzie
What is an Erg? -Judy Geer
Rowing Technique -Angela Hart
Learning How to Row With an Olympian Part 1 -Erin Cafaro & Rory McKernan