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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.

Equipment

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Reebok Nano Speed
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 - RogueFitness.com

Totals (13 posts)

Distance (km)20
Time (min)23

Min Times (In Minutes)

400 m 01:20
1609.34 m 06:11

Recent Posts

  • 800 m from FT: Burpees and 800 m on Jul 31, 2014
  • 800 m from AMRAP 12 mins w/ Buy-in: 800 m, Front Rack Walking Lunges and AbMat Sit-ups on Jul 17, 2014
  • 800 m 3 times from 3 RFT: 800 m, One Arm Dumbbell Snatch (Alternating)s and Push-up (hand release)s on Jul 03, 2014
  • 1 mi in 6 mins 11 secs from Run 1 mi TT on Oct 16, 2013
  • 400 m in 1 min 24 secs from Run : 8x 400 m, rest 2 mins on Oct 10, 2013
  • 400 m in 1 min 20 secs from Run : 4x 400 m, rest 2 mins on Sep 20, 2013
  • 200 m 8 times from AMRAP 12 mins: 200 m and Air Squats on Sep 11, 2013
  • 200 m 5 times from 5 RFT: Squat Snatches, Push Press and 200 m on Sep 04, 2013
  • 400 m 6 times from Hotshots 19 on Sep 03, 2013
  • 200 m 4 times from AMRAP 6 mins: Two Hand Dumbbell Ground To Overheads and 200 m on Aug 29, 2013
  • 800 m 3 times from FT: Rope Climb (Legless)s and Rope Climbs; 3x Power Cleans and 800 m on Aug 25, 2013
  • 200 m 5 times from 5 RFT: Deadlifts, Pull-up (kipping)s and 200 m on Aug 24, 2013
  • 600 m from The Shed on Aug 04, 2013

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

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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