Now, he's my G.B. for a reason. He appears to be the only one in the gym who knows what he is doing. He deadlifts, squats (below parallel), power cleans and the other day, I swear I saw him doing something that looked like split jerks. Plus he gives great spot - he knows better than to touch the bar until it is literally crushing my diaphragm. So he's been my Gym Boyfriend for almost a year now... but today, he moved up another notch in my book. He said the weight vest was a Christmas present to himself. I could have hugged him.
Juxtapose this with the retarded scene going on behind us, involving a Gold's Gym "trainer" and her poor, clueless client. I had to watch them do something that worked a big ball and a little ball into some kind of kicking, bending ballet-meets-Jazzercise movement that reminded me of Will Ferrell's gymnastics routine in Old School. Only with worse form, and less functionality. That poor girl spent an hour doing quarter-squats on her toes, calf raises holding a 5# BodyBar and various twisting, jerking motions while balancing her upper half on a Swiss ball. I swear, sometimes I just want to run around that gym in my CrossFit Brooklyn t-shirt with a barbell overhead, yelling, "Squats and milk, bitches!" at the top of my lungs.
(Note, "S&M, B" is a phrase I stole from Jamie Skibicki. He swears it is a response appropriate in absolutely every situation. I'm starting to believe him.)
Buy-in
- Coach Boz OHS warm-up
- OHS x 10 w/ PVC
- OHS x 10 w/ 25#
- OHS x 10 w/ 45#
- 5@75#
- 5@75#
- 5@75#
- 5@105#
- 5@105#
- 5@105#
Cash out
- Tabata squats. Ha.
This was a monumentally Dumb idea after working back squats (as my scores attest), but I figure I'll be doing plenty of air squats at the Level I cert next month, so I'd better start practicing. Pressing down on the clutch in my car was really hard after this. I drove from the gym to work in 2nd gear the whole way.
10 people drop some props (leave a comment here):
That's cool, I don't have a gym girlfriend.....I don't think anyone at my gym would even remotely pass that test. Actually, I'm fairly certain all the girls at my gym are absolutely terrified of what I'm doing 90% of the time.
You are my hero. How about a shirt that says "squats and milk, bitches?" It could help you with CrossFit evangelizing. You gotta read this:
"Our country’s de facto authority on personal training is creating hordes of polo-shirted morons who have no business calling themselves trainers, and they’re fighting for the attention of every one of my clients. They’re armed with a battery of vocabulary words and functional movement screens, and they don’t have a clue as to creating real strength."
http://www.againfaster.com/articles/know-your-enemy.html
PS
How do you avoid crushing your neck during the bear complex? The weight didn't feel all that heavy but getting it down onto my shoulders to do the back squat (from overhead position) was a little hairy. I mananged to control the descent and put the bar in the right position most times but at least once I practically dropped it down onto my neck. Fudgecicles! I have a bruise somewhere around my C7 vertebra.
Love the description of the Gold's Gym 'scene' I recently coached a beginner through a Tabata workout and he was incredibly humbled by the experience and sent me this awesome tidbit via mail:
"I'm a bit cautious of training since the last time I went to a gym- maybe 5 years ago- the trainer had me standing/balancing on a squishy semi-deflated ball while curling weights that were too heavy for me- I lost my balance and suffered an injury. Kinda sucks, but that's how it goes I guess."
What sucks is that most people have this kind of response to big box gyms, you know, the shoulder shrug with the "This is the kind of stupid shit I need to do if I want to get in shape" and that's not the case AT ALL.
Anyway, thanks for keeping up this blog, people point me to it all the time! Good luck at the Level 1 Cert, it's AWESOME!
Squats and Milk work, no doubt! But the reason that Byers Gets Diesel is my favorite Crossfit Blog is the Wit and Humor, Melissa. You are a great Coach. Thanks!
I agree w/ Bill.. squats and milk had me laughing.
I have no illusion that I'm a CF elite, but I shake my head at some of the shit I see in my office gym.
that is too fucking funny! i crossfit train out of 3 different globo gyms and i get weird looks all the time. i can give them a harder workout with a pvc than what they get from the machines they sit in, uggggg! 'squats and milk bitches!'
Throwing the high-bar in for variation? Just curious.
superer squats > squats n milk
I am soooo making a "Squats and Milk, Bitches!" T-shirt. You rock, grrrl! Please come back to NYC so we can have a squats and milk date.
Thanks for remembering us. Now kip more!
S&M, B 4eva!
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