I Took 45 Days Off CrossFit- Here’s What Happened

Posted by on Jan 27, 2015 in Blog, CrossFit, CrossFit Mom, Olympic Lift | 0 comments

To understand this better, I need to back up a bit.  I was introduced to CrossFit in 2009 by some colleagues in the Texas Army National Guard at Camp Mabry in Austin.  I was instantly hooked, but didn’t really drink the Kool-Aid until 2010.  After altering my diet from a sprouting vegan to paleo, then zone-paleo, then adding TONS of supplements, my effort in the gym finally started showing progress.  My lifts were getting stronger, my body was faster and meaner, and I was a woman on fire.  By spring 2012, I was on the CrossFit Cedar Park team for the South Central Regionals, and we did really well (came in 5th overall).  A few days before Regionals, I found out I was pregnant.  After the competition, I slowed way down in the gym and even took a pregnancy-induced break.  One month after the baby was born, I was back on the barbell.  I wanted to be a post-baby success story and show that women can come back stronger after birth.  I did manage to get my strength up pretty quick, but with everything else going on in my life, my body couldn’t take the intensity of CrossFit the way it had previously.  After many months of altering and modifying, I made the command decision to take an extended break from CrossFit: this time for me.  So, from November 2014 until a few weeks ago, I put my gym membership on hold and focused on more restorative work.  I mostly did yoga, a small amount of light and strict work with weights, and a touch of jogging.   Here’s one of my latest Instagram pics demonstrating that crazy flexibility Pose of the week with @blackswanyoga #pigeon #yogamomma #yogaforrealpeople #yogaeverydamnday #bestinhealth #fitfluential #hotpink #strongisthenewskinny #nofilter #blackswanyoga #posseoftheweek A photo posted by Liz Collura-Rosenberg (@lcrwellness) on Dec 16, 2014 at 1:57pm PST   After spending the past month and a half focusing on yoga and restorative work, I have returned to the gym.  Similar to the post-partum, my body has changed yet again.  My body, mostly in my hamstrings and psoas, is much more flexible.  When returning to training and Olympic lifting, flexibility without the strength to support it can be dangerous.  I did some moderate weight back squats my first week.  My lower back hurt for awhile.   Because I don’t want to break myself, I sought out a specialist in this field.  I need someone to re-introduce my body to the demands of Olympic lifts and strength training.  That’s why I’m working with Aaron Davis from Train Adapt Evolve (co-located with CrossFit Austin). Once again, I am back at the beginning.  Just because I’m flexible doesn’t mean that my body is...

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When Technique and Core Strength Beat the Mental Block

Posted by on Oct 28, 2011 in Blog, CrossFit, Olympic Lift | 0 comments

As I’ve shared before, I am not a natural at anything. Learning new movements can be an awkward display of my lack of coordination. I have been CrossFitting regularly for over two years, and am still working on my technique. My stats aren’t nearly where I want them to be, and I have been focusing on strength building since June. I figured, if I’m stronger, I can over-ride poor technique. It’s been an interesting few months, and I’ve gone through a progression of realizations that have really helped me make some gains. The first realization was that I needed more nutrition than a clean Paleo-Zone diet to reach the PR’s I wanted. Despite my coach’s incredible programming, I wasn’t seeing much improvement. Dave always says recovery is huge, but I didn’t realize that recovery was more than eating a good meal post-wod, hydrating, and getting plenty of sleep. I added a recovery shake following my workouts, and I immediately had more energy and wasn’t as sore the next day. For those of you who want to get competitive and reach Firebreather levels, you may want to consider protein supplements (whey protein post-workout makes a HUGE difference for recovery). Send me an e-mail if you want some product suggestions. The second realization was that while increasing over-all strength may help, the core is, well, core. Just as I look deceptively coordinated, I look like I have a strong core. How is this possible? I’m a mutant. I have an extra lumbar vertebra which gives me an elongated torso and tight-looking abs. I realized today that the main reason my form in power and olympic lifts has faultered at heavier weights is because my core really wasn’t up to par. I’ve incorporated v-sits or static leg raises and back extensions to my daily warm-ups recently. Guess what happened. Today during a heavy snatch from the floor, my back angle was finally consistent! I used to collapse my core with heavy weight and had a really hard time dropping under the bar. I felt like I was in slow motion and lacked that quick muscular pull to get low fast. I’m still working on it, but today was HUGE. I thought I had a mental block, but I really think it was due to lack of core strength. The final realization was repetitive technique training is clutch. My previous snatch PRs were hang power snatches, and they were ugly. Today it was a solid pull from the floor and I landed in a deep squat with 105# over my head. I have been seriously working on olympic lifts for over a year. After 2 months under Chad Vaughn to the CF Oly...

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