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 (28 posts)

Distance (km)56
Time (h)1

Min Times (In Minutes)

400 m 02:06
1609.34 m 08:18
3218.69 m 18:10

Recent Posts

  • 800 m from FT: 800 m, Chest-to-bar Pull-ups and 800 m on Aug 03, 2015
  • 3 mi from FT: Air Squats, 3 mi and Air Squats on Aug 02, 2015
  • 800 m 3 times from 3 RFT: 800 m and Hang Cleans on Jul 30, 2015
  • 200 m 5 times from 5 RFT: Push Press, Pull-ups and Double Unders on Jul 24, 2015
  • 800 m from Chipper: Power Cleans, 800 m, Front Squats, 5 and more on Jul 23, 2015
  • 400 m 2 times from AMRAP 20 mins: 400 m, Rows, Burpee Box Jump Overs and Jumping Pull-ups on Jul 20, 2015
  • 800 m from Chipper: 800 m, Rows, 600 m, 5 and more on Jul 15, 2015
  • 400 m from Chipper: Wall Balls, Power Cleans, Walking Lunges, 12 and more on Jul 13, 2015
  • 800 m from Chipper: 800 m, Hang Muscle Snatches, Burpees and Rows on Jul 06, 2015
  • 400 m 5 times from 5 RFT: 400 m and Ring Dips on Jul 01, 2015
  • 1600 m from Chipper: 1600 m, Wall Balls, 1200 m, 3 and more on Jun 15, 2015
  • 400 m 3 times from 3 RFT: Clusters and 400 m on Apr 13, 2015
  • 1 mi 3 times from AMRAP 40 mins: 1 mi, Deadlifts and Toes-to-bars on Apr 12, 2015
  • 800 m 2 times from 2 RFT: Pull-ups, AbMat Sit-ups, Double Unders and 800 m on Apr 06, 2015
  • 800 m from AMRAP 5 mins w/ Buy-in: 800 m and Double Unders on Apr 01, 2015
  • 400 m from Chipper: Wall Balls, 400 m, Wall Balls, 2 and more on Mar 30, 2015
  • 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

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