POSE METHOD® RUNNING WORKSHOP

lambrayliving
4 hours ago
3 min read

with Coach Albert Lu at CrossFit Wonderland

Day 1: Athletes & Coaches · Day 2: Extended coaching application (recommended for coaches)

Mark your calendars: Saturday May 30th & Sunday May 31st, 2026

The Pose Method® provides a structured approach to understanding and improving running technique based on how the body interacts with gravity.

This workshop is led by certified Pose Method® instructor Albert Lu and hosted by CrossFit Wonderland. It is designed as a practical, hands-on learning experience for both athletes and coaches looking to improve how they run, analyze, and apply technique.

If you’ve heard cues like “lean forward,” “increase cadence,” or “don’t overstride,” you’ve likely encountered fragments of the Pose Method®. This workshop brings those ideas into a clear system you can understand, apply, and evaluate in your own running.

Day 1 focuses on building a foundational understanding of running technique through guided drills, movement observation, and practical application. Athletes will leave with clear points of focus they can immediately apply in training.

Day 2 continues into deeper application, with greater emphasis on observation, analysis, and coaching. This day is especially valuable for coaches and practitioners who want to refine their ability to assess and guide others.

Across both days, you will work through a combination of lecture, drills, and video-based feedback to develop a more precise understanding of movement.

You will learn how to:

reduce unnecessary impact and strain
improve movement efficiency
better interpret and adjust your own running technique

Technique is not a collection of preferences. It is an organization of movement within the constraints of gravity. When those constraints are understood, running becomes more consistent and easier to manage.

Join for one or both days, depending on your goals and experience level.

About the Method

Developed by Dr. Nicholas Romanov

Dr. Romanov is a former elite track and field athlete, sports scientist, two-time Olympic coach, and the developer of the Pose Method®. For more than forty years, his work has focused on understanding human movement as a system organized within the constraints of gravity.

He has worked with Olympic teams, elite athletes across multiple sports, and military organizations, applying biomechanics, physics, and systems analysis to the study of movement.

Instructor

Albert Lu Pose Method® Certified Running Technique Specialist

Albert Lu is a coach focused on improving movement efficiency and running technique across athletic and professional populations. He works with athletes in CrossFit, HYROX, triathlon, and running, and conducts large-scale military Pose Method® running training.

His work emphasizes practical application of the Pose Method® through drills, observation, and technique refinement.

For more on Albert’s background, click here and here.

Day 1 — Athletes & Coaches

Focus: Understanding and applying running technique

Introduction to the Pose Method® framework
Observation and video recording of running
Fundamentals of running mechanics and technique
Guided drills to develop timing, coordination, and movement awareness
Video-based feedback and self-correction
Common running injuries and their relationship to technique
Strength, mobility, and preparation drills
Considerations for shoes and running surfaces

Lunch break around noon (on your own)

Day 1 is designed as a complete experience. Athletes will leave with clear, practical tools to apply immediately in their training.

Day 2 — Coaches (Extended Application)

Focus: Observation, analysis, and coaching application

Continued video observation and analysis
Advanced drills and progressions
Structuring and leading technique-focused sessions
Working with individuals and groups
Programming considerations for skill development
Applying Pose Method® principles in a coaching setting

Lunch break around noon (on your own)

Day 2 builds on Day 1 and is recommended for coaches and practitioners who want to deepen their ability to assess and guide others.

Choose your option:

Day 1 — Saturday (Complete workshop for athletes)

Day 1 + Day 2 — Saturday & Sunday (Extended coaching application)

Pose Method Workshop hosted by CrossFit Wonderland with coach Albert Lu

with Coach Albert Lu at CrossFit Wonderland

The Pose Method® provides a structured approach to understanding and improving running technique based on how the body interacts with gravity.

This workshop is led by certified Pose Method® instructor Albert Lu and hosted by CrossFit Wonderland. It is designed as a practical, hands-on learning experience for both athletes and coaches looking to improve how they run, analyze, and apply technique.

If you’ve heard cues like “lean forward,” “increase cadence,” or “don’t overstride,” you’ve likely encountered fragments of the Pose Method®. This workshop brings those ideas into a clear system you can understand, apply, and evaluate in your own running.

Day 1 focuses on building a foundational understanding of running technique through guided drills, movement observation, and practical application. Athletes will leave with clear points of focus they can immediately apply in training.

Day 2 continues into deeper application, with greater emphasis on observation, analysis, and coaching. This day is especially valuable for coaches and practitioners who want to refine their ability to assess and guide others.

Across both days, you will work through a combination of lecture, drills, and video-based feedback to develop a more precise understanding of movement.

You will learn how to:

reduce unnecessary impact and strain

improve movement efficiency

better interpret and adjust your own running technique

Technique is not a collection of preferences. It is an organization of movement within the constraints of gravity. When those constraints are understood, running becomes more consistent and easier to manage.

Join for one or both days, depending on your goals and experience level.

About the Method

Dr. Romanov is a former elite track and field athlete, sports scientist, two-time Olympic coach, and the developer of the Pose Method®. For more than forty years, his work has focused on understanding human movement as a system organized within the constraints of gravity.

He has worked with Olympic teams, elite athletes across multiple sports, and military organizations, applying biomechanics, physics, and systems analysis to the study of movement.

Instructor

Albert Lu is a coach focused on improving movement efficiency and running technique across athletic and professional populations. He works with athletes in CrossFit, HYROX, triathlon, and running, and conducts large-scale military Pose Method® running training.

His work emphasizes practical application of the Pose Method® through drills, observation, and technique refinement.

For more on Albert’s background, click here and here.

Day 1 — Athletes & Coaches

Introduction to the Pose Method® framework

Observation and video recording of running

Fundamentals of running mechanics and technique

Guided drills to develop timing, coordination, and movement awareness

Video-based feedback and self-correction

Common running injuries and their relationship to technique

Strength, mobility, and preparation drills

Considerations for shoes and running surfaces

Day 2 — Coaches (Extended Application)

Continued video observation and analysis

Advanced drills and progressions

Structuring and leading technique-focused sessions

Working with individuals and groups

Programming considerations for skill development

Applying Pose Method® principles in a coaching setting

Day 2 builds on Day 1 and is recommended for coaches and practitioners who want to deepen their ability to assess and guide others.

Choose your option:

Day 1 — Saturday (Complete workshop for athletes)

Day 1 + Day 2 — Saturday & Sunday (Extended coaching application)

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