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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.


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 -

Totals (23 posts)

Distance (km)40
Time (h)1

Min Times (In Minutes)

400 m 02:06
1609.34 m 07:51
3218.69 m 18:10

Recent Posts

  • 1 mi in 8 mins 18 secs from FT: 1 mi and Overhead Squats on Mar 16, 2015
  • 800 m from Chipper: 800 m, Pull-ups, Overhead Walking Lunges and 800 m on Mar 09, 2015
  • 800 m 3 times from 3 RFT: 800 m and Power Cleans on Jan 28, 2015
  • 1180 m from "Death By" - Run : 10 m + 10 m / 1 min on Nov 07, 2014
  • 400 m from FT: 400 m, Power Cleans, Jerks and 19 more on Oct 27, 2014
  • 1 mi in 9 mins from Abbate on Oct 26, 2014
  • 400 m from FT: Rows, Jerks, Bar Muscle Ups and 9 more on Oct 13, 2014
  • 800 m from FT: 800 m, Double Unders, Sit Ups and 2 more on Oct 03, 2014
  • 2 mi in 18 mins 10 secs from FT: 2 mi; Back Squats; 2 mi on Sep 28, 2014
  • 400 m from FT: 400 m; Thrusters, Burpees, Thrusters, Burpees, Thrusters and... on Sep 22, 2014
  • 400 m 4 times from 4x RFT: Farmers Carries, 400 m and Rows on Aug 21, 2014
  • 200 m 4 times from AMRAP 10 mins: Air Squats and 200 m on Aug 19, 2014
  • 800 m 3 times from 3 RFT: 800 m, Rows, Kettlebell Swing (Russian)s and 2 more on Jul 02, 2014
  • 1 mi in 7 mins 51 secs from Run 1 mi TT on Jun 27, 2014
  • 800 m from AMRAP 8 mins w/ Buy-in: 800 m and Deadlifts on Jun 06, 2014
  • 800 m from AMRAP 8 mins w/ Buy-in: 800 m and Strict Pull-ups on Jun 06, 2014
  • 400 m from FT: 400 m, Back Squats and 400 m on May 05, 2014
  • 400 m 5 times from 5x RFT: Deadlifts, Burpee (Bar Facing)s and 400 m on May 02, 2014
  • 800 m 2 times from 2 RFT: Hang Cleans, Jerks, Hang Cleans and 6 more on Apr 21, 2014
  • 400 m from FT: 400 m; 5x Burpees and Air Squats; 400 m on Apr 14, 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