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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Totals (40 posts)

Distance (km)67
Time (min)22

Min Times (In Minutes)

400 m 01:23
600 m 03:06
1609.34 m 08:18

Recent Posts

  • 400 m 3 times from 3 RFT: 400 m, Pull-ups and Burpees on Nov 16, 2015
  • 1 mi from FT: 1 mi; 5x Push Press, Pull-ups, Box Jumps and Wall Balls; 1 mi on Nov 09, 2015
  • 400 m in 1 min 23 secs from Run : 3x 400 m on Nov 05, 2015
  • 800 m from Chipper: Hang Power Snatches, Snatch Balances, 800 m, 2 and more on Nov 03, 2015
  • 400 m 3 times from FT: 3x 400 m, Kettlebell Swings and Double Unders; ; 3x Kettlebell... on Oct 08, 2015
  • 400 m 4 times from 4x RFT: 400 m, Bear Crawls and Rows on Oct 01, 2015
  • 600 m in 3 mins 6 secs from Run : 3x 600 m on Sep 29, 2015
  • 800 m from FT: 800 m, Power Snatches and Wall Balls on Sep 28, 2015
  • 400 m 3 times from Helen on Sep 25, 2015
  • 800 m from Chipper: 800 m, Snatches, Double Unders, 4 and more on Sep 23, 2015
  • 800 m 3 times from 3 RFT: 800 m, Rows and Wall Balls on Sep 10, 2015
  • 800 m from Chipper: Push Press, 800 m, Push Press, 3 and more on Sep 03, 2015
  • 400 m from AMRAP 3 mins w/ Buy-in: 400 m and Burpee Box Jump Overs on Aug 27, 2015
  • 400 m from AMRAP 3 mins w/ Buy-in: 400 m and Burpee Box Jump Overs on Aug 27, 2015
  • 400 m from AMRAP 3 mins w/ Buy-in: 400 m and Burpee Box Jump Overs on Aug 27, 2015
  • 400 m from AMRAP 3 mins w/ Buy-in: 400 m and Burpee Box Jump Overs on Aug 27, 2015
  • 1 mi 3 times from 3 RFT: 1 mi, Burpee Box Jump Overs and Wall Climbs on Aug 23, 2015
  • 400 m from FT: Kettlebell Swings, Toes-to-bars and 400 m on Aug 19, 2015
  • 400 m from Chipper: Row (calories)s, Clean & Jerks, Row (calories)s, 15 and more on Aug 12, 2015
  • 800 m 2 times from 2x RFT: 800 m and Thrusters on Aug 10, 2015

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