Workout of the Day:
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
Bee Charmer - Mid Burpee or Lifted by Angels?
Going Triplanar
Written by Calvin Sun
There are three planes of movement (I mean plane in the mathematical sense…not the kind that flies in the air): the frontal, the sagittal, and the transverse. The frontal plane, also known as the coronal plane, is a vertical plane that divides the body into anterior and posterior sections. The sagittal, or anteroposterior plane, is also a vertical plane but it divides the left half of the body from the right half. And finally the transverse plane, or horizontal plane, separates the upper half of the body from the lower half.
- Frontal plane – Abduction, adduction, eversion, inversion, lateral flexion and extension, scapular depression and elevation, and scapular rotation are the some common movements in the frontal plane.
- Sagittal plane – Almost all types of flexion and extension. Hip flexion and extension, hyperextension, radial flexion, ulnar flexion, plantarflexion, dorsiflexion, trunk flexion and extension are all good examples of movement in the sagittal plane.
- Transverse plane – Horizontal abduction or adduction of the shoulder, lateral or medial rotation of the hip, and trunk rotation are common examples.
Most exercises programs train predominantly in the sagittal plane (i.e., bicep curls and leg extensions). With the exception of a few exercises that have little or no use to the athlete (think side bends and lateral raises), you’ll rarely see movements in the other planes of motion in these types of programs. Training in one plane of motion does nothing for the athlete that is concerned with performance and preventing injury. Common injuries in athletics like ankle sprains, ACL tears, and pulled hamstrings can often be blamed on poorly designed training programs. Try throwing a baseball, hitting a backhand, snatching a barbell or swinging a golf club in one plane of motion. Human movement occurs in all three planes of motion, it is triplanar, so why train your body otherwise.
Love the photo BC!!!
Chris Angel—Mindfreak!!! “Are you ready?”
Looking good, buddy!!
Awesome post, Cal. Think 3-P, people!
Cynthia! When are you working out Monday?
Courtney!! I’m doing the noon class today
Cool post Calvin. I wiki’d it this morning from work and found this nifty graphic for all the visual learners out there – http://en.wikipedia.org/wiki/File:Human_anatomy_planes.svg
As for today’s WOD…this one totally snuck up on me. Luckily I had two solid athletes (Justin and Frank) crushing it on the same station to keep the moto up.
What transverse plane movements are included in Crossfit? I asked this question on the mainsite a couple of days ago and got no response. I have been trying to identify some examples of rotational movements in crossfit and I haven’t yet. Am I missing something?
Josh,
You bring up a great point. CrossFit is indeed comprised primarily of universally-applicable linear movements like squatting, deadlifting, pushing and pulling. I think CrossFit, being a GPP program, leaves out such movements as they are typically expected to be incorporated in the athlete’s SPP program. One of my clients was able to increase his golf drive from 270 yards to well over 330 yards in just under 12 weeks. The program was 95% CrossFit with workouts being heavily focused on movements like the deadlift and overhead squat. I added a few medicine ball drills as part of his warm-up but I can assure you the man never saw a cable wood chop. At CrossFit Invictus, we incorporate a variety of drills into our class warm-ups and cool-downs, some of these drills include rotational movements. These may be gymnastics exercises, mobility drills, rotary stability exercises and other times we may incorporate light medicine balls to train rotational speed.
WOD = 67 reps with following modifications: 95# thrusters; band-assisted pull ups.
Mark did something like 110 and used the 55# db for pull ups, which is just wrong. Together Cynthia’s and my burpees just beat his by ~ 1 / rd. I declare bionics!
Fun working out with the noon class today! This stuff is hard no matter what time of day it is. But I actually kipped all my pullups (singles), so I’m kinda happy. Courtney was my inspiration today.
Courtland, the point is—we beat Mark at burpees! Hooray for us! Oh…wait…not the same thing….
Yayyy Cynthia! That is superb. I know that you have put in some post WOD work to get your kip down. Nice work girl.
Hard work pays off!!
I got dunked at the Fitness Wave today. Uhhh,,,yeah, it’s scary to know that I’ve lost 15 pounds since I started CF and was still an an average (for my age) percentage. Got some work to do!
~BC
‘at an average’
Calvin,
Thanks for your reply. I am in Phoenix and am doing Crossfit in a vaccum. I found the invictus website and it is one of the best for those of us without access to our own affiliate. I appreciate your point, however, it would seem that the transverse plane is so essential to so many functional movements (sports related or not) that it should somehow be included in core movements, like opening and closing the hip.
Regardless, thank you for your input and tell the other trainers at your gym that they are you are all doing a great job, even for those of us who are only virtual members.
Josh
I did 86 reps with 65# thrusters…..and I did kipping pull-ups for the first time using the band!! YIPPY! I can finally say I have progressed from jumping to assisted kipping! I would like to publicly thank Michele for the motivation through pain. When the WOD called for pull-ups she would make me do double the amount in jumping pull-ups. She only did this because she believed in me when I didn’t believe in myself…..thanks again Michele! Today was a big step in the right direction for me.
T
Props to you Tausha! You are an awesome athlete and are highly motivated–you will see many more successes in the very near future! Keep it up!