I have been doing CrossFit for just over 2 years now...and I am loving it. But I have some questions that I am genuinely interested in getting answers for...they relate to movement in 3 dimensions.
Typically, a CrossFit Workout of the day (WOD) require us to many different things - in fact, it could be argued that any movement is fair game to be included in CrossFit. I am OK with that. However, we certainly do a LOT of sagittal plane motion, not much rotation (transverse plane motion) or side bending (coronal plane motion).
Let's back up a second here and define what those movements are:
- Sagittal plane motion is basically if bent forwards and backwards...or running forwards in a straight line, toes to bar, sit ups, clean, etc etc. This is by far the most common plane of motion that CrossFit works in.
- Transverse plane motion is basically like discus throwing. You rotate around an axis that is like a spear through your spine. A roundhouse kick or punch, Swinging a sledgehammer sideways, Russian twists, etc are examples of transverse plane motion.
- Coronal plane motion is basically leaning side to side as if you were trapped between 2 planes of glass. Cartwheels, Side bending, and side planks are examples of movements and exercises that are in the coronal plane.
My question to everyone is this...what exercises can you do in CrossFit that are easily judged and can be practiced by everyone that include rotation and side-bending/lateral motion?
If we are to stay healthy, we need movement in all 3 planes. Lateral bar-over-burpees are a good exercise. Russian twists with a plate or ball have the complication of people with low back pain risking a flare up. You can do torture twists on the GHD or use a "Torsonator" but otherwise what else is there to do? The Double Banger event at the 2012 CrossFit Games was pure inspiration because I do wonder how many people program for rotational motion...and you can see on the videos that a lot of athletes just aren't comfortable with twisting.
For coronal plane motion, there aren't many things I can think of that fit sideways movements. You are string 2 ropes like in obstacle course racing and have them move across sideways. There are always the lateral jumps over broomsticks at 20" or 24" (let us pause a moment for all the broomsticks that have passed from this earth as a result of people landing on them...). Lateral bar-over burpees is another that can probably considered as combining coronal plane motion with sagittal plane motion. But what else is there left? Would a Kettlebell "windmill" pass the test? I guess "The Worm" (at the CrossFit Games) could be classed as using some coronal plane motion - again, genius programming that showed up some athletes' weaknesses...
All of these motions can be completed with a resistance band or Theraband. You can use a cable-cross machine at the globo gym to assist. You can pass medballs around to a partner but will we see anything like this in the CrossFit Games?
So, in my ignorance, please let me know what your favourite rotational and side-bending exercises are and whether these can be programmed into a CrossFit WOD or will they forever remain in the realms of "Accessory Work"?