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Movements Monostructural Run

Overview & Demo

Move your body at a pace faster than standard walking speed. It can be as slow as a trot/jog, or as fast as a sprint. Cover a designated distance or perform for a specific amount of time.


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REEBOK® CROSSFIT NANO SPEED :: Up the ante on even your most demanding workouts when you take the CrossFit Challenge wearing the Reebok® CrossFit Nano Speed. Secure maximum stability from the midfoot Duracage™ technology, while enjoying a soft and highly responsive feel from the Sublite 48c Foam cushioning. Build up the heat in your workout while keeping your feet cool, comfortable and friction-free thanks to the ETC linings that reduce excessive heat and help you avoid foot irritation. 9.9 ounces -

Totals (22 posts)

Distance (km)30
Time (min)20

Min Times (In Minutes)

400 m 01:25
1609.34 m 06:37

Recent Posts

  • 800 m 3 times from AMRAP 20 mins: Power Cleans, Single Arm Overhead Squats, Burpee With Lateral Shuffles and 800 m on Mar 29, 2015
  • 100 m 3 times from AMRAP 16 mins: Squat Snatches, Overhead Squats, Chest-to-bar Pull-ups, 7 and more on Mar 24, 2015
  • 400 m 3 times from Helen on Mar 18, 2015
  • 200 m 3 times from 3 RFT: Dumbbell Thrusters and 200 m on Mar 16, 2015
  • 1200 m from Evasion on Mar 05, 2015
  • 400 m 3 times from Look Like Tarzan - Runs, Toes-to-Bars, Ring Dips on Feb 13, 2015
  • 1 mi in 6 mins 37 secs from Run 1 mi TT on Feb 07, 2015
  • 400 m 4 times from 4 RFT: Jerks, Back Squats and 400 m on Feb 01, 2015
  • 100 m 4 times from AMRAP 6 mins: 100 m, Bumper Plate Burpees and Overhead Walks on Jan 19, 2015
  • 200 m 5 times from AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and 200 m on Jan 13, 2015
  • 600 m 3 times from Decreasing Helen - Runs, Kettlebell Swings, Pull-ups on Dec 23, 2014
  • 1600 m from Evasion on Nov 10, 2014
  • 1600 m from Newport Beach Crippler on Oct 02, 2014
  • 400 m in 1 min 25 secs from Run : 4x 400 m, rest 2 mins on Sep 08, 2014
  • 200 m 5 times from 5 RFT: Box Jump (24 In.)s, Weighted Barbell Step-ups and 200 m on Sep 04, 2014
  • 400 m 5 times from Whitten on Aug 16, 2014
  • 400 m from Chipper: 400 m, Overhead Squats, Push-ups and 4 more on Aug 13, 2014
  • 400 m in 1 min 26 secs from Run : 5x 400 m, rest 2 mins on Aug 06, 2014
  • 400 m 3 times from 3 RFT: 400 m, Sandbag Front Squats and Push-ups on Aug 02, 2014
  • 800 m from FT: Burpees and 800 m on Jul 31, 2014

CrossFit Journal Articles

  • Improving Running Mechanics
    We have outlined a model of acceleration mechanics that emphasizes the importance of training the body to handle explosive single-support applications of force (as described in issue 44 of the CrossFit Journal).
  • Pose Drills
    As with any CrossFit movement, technical proficiency can be the catalyst for more productive, more efficient application of force in your training and competition. Dr. Nicholas Romanov, inventor of the Pose Method for running, bases his training on the
  • Erin Cafaro Learns to Run: Part 1
    Imagine finishing a prolonged run, retiring for the evening and feeling nothing but enjoyment—no injuries, no pain. This is what Pose Method creator Dr. Nicholas Romanov hopes for his athletes. Erin Cafaro is one of the world’s best on-water rowers
  • Running the Wrong Way?
    Modern running shoes feature heels packed with cushioning technology—but Dr. Lon Kilgore wonders if they prevent the foot from functioning as it was designed.
  • Erin Cafaro Learns to Run: Part 3
    In Pose running, it isn’t enough to just hit the “pose.” You actually have to fall in the pose. Fine-tuning the stride of elite on-water rower Erin Cafaro, Dr. Nicholas Romanov explains that athletes often position their body properly but then move
  • Erin Cafaro Learns to Run: Part 2
    Elite athletes such as world-class on-water rower Erin Cafaro don’t have a lot of trouble learning new athletic techniques, but it still helps when the inventor is doing the instruction. In Part 2 of this series, Pose Method creator Dr. Nicholas Roma
  • Running Men?
    Both Rob Orlando and James Hobart are impressive athletes who competed in the 2009 CrossFit Games. While Orlando is beastly strong and Hobart has tremendous power, neither likes to run, which caused problems when a 7-kilometer trail run opened the Games.
  • Beating the Boston Marathon
    The secret isn’t a secret anymore: you don’t have to run a lot of miles to train for a marathon. More and more endurance athletes are realizing that old training methods are outdated and inefficient, and intense CrossFit Endurance sessions are now
  • The Discovery of Pose Running: Part 3
    We’re back with Dr. Nicholas Romanov at the University of San Diego to learn more about his discovery of the Pose Method. In this third installment, the good doctor delves into the simplicity and beauty of Pose but reveals the dirty truth of “percepti
  • The Discovery of Pose Running: Part 2
    The Pose Method was not an invention. It was a discovery. Continuing with his explanation of the discovery of the Pose concept, Dr. Nicholas Romanov explains how muscles work through our body weight’s relationship to gravity. Improve your ability to

CrossFit Endurance

Running is a skill and the CrossFit Endurance crew has perfected teaching it. Learn about biomechanics, the science of running, nutrition, injury prevention and programming implementation. Check out the Running Drills series with Brian MacKenzie via The CrossFit Journal: Part 1, Part 2, Part 3, Part 4, Part 5 and Part 6