Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30


2 minutes ME KB Swing 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20?
8 Wall Ball shots

-then (no break)-

2 minutes ME KB Swing 24/16kg



Why Women Can't Do Pull-Ups     "To find out just how meaningful a fitness measure the pull-up really
is, exercise researchers from the University of Dayton found 17
normal-weight women who could not do a single overhand pull-up. Three
days a week for three months, the women focused on exercises that would
strengthen the biceps and the latissimus dorsi — the large back muscle
that is activated during the exercise. They lifted weights and used an
incline to practice a modified pull-up, raising themselves up to a bar,
over and over, in hopes of strengthening the muscles they would use to
perform the real thing. They also focused on aerobic training to lower body fat.

By the end of the training program,
the women had increased their upper-body strength by 36 percent and
lowered their body fat by 2 percent. But on test day, the researchers
were stunned when only 4 of the 17 women succeeded in performing a
single pull-up.
"—Tara Parker-Pope, NY Times  (Thanks to Lauren C., a woman that can do pull-ups, for the heads up on this article!—George)


Open Letter To Tara Parker-Pope Of The New York Times

Dear Tara,

I hope this letter finds you well.  I enjoyed your article, Why Women Can't Do Pull-Ups.  You had valid points and made some interesting observations.  I have to tell you though, the title of your article was silly, lacked imagination and was dead wrong.

You lost me when you used the "C" word–"can't".  A better title would have been something to effect of, "Why Women Have A Difficult Time Doing Pull-ups".  When it comes to the word "can't" and what humans are capable of I reserve it for ideas like: men can't get pregnant and woman can't do a standing vertical jump over a 30 story building.  You see, these things are impossible.  Applying the word "can't" to something impossible is accurate, completely true and makes sense.  The problem is IT IS possible for women to do pull-ups.  Offering an explanation for "why women can't do pull-ups" is nothing more than providing excuses for women not to achieve the goal or not even try the activity. 

I can point you in the direction of many women who can do pull-ups.  Perhaps you can interview some of them.  You can watch the CrossFit Games and see women perform miracles such as:  doing pull-ups, bar muscle-ups and lifting very heavy weight.  If you'd like a live demonstration one can be provided for you.  Women can do pull-ups.  They need to be trained properly, practice consistently and believe they can.  As you're reading this there's a woman somewhere doing pull-ups!  Believe it!

Henry Ford said it best:   "Whether you think you can or whether you think you can't, you're right."


George Demetriou


4 Responses

  1. Lauren

    Awesome, George! Can you please, send your letter to Tara Parker’s email? lol.
    I found this article quite offensive at first, especially since it was written by a woman. But then I thought, she is probably a woman who has never stepped foot inside a CrossFit gym. Maybe she is a woman who couldn’t accomplish her goal of achieving a pull up….who knows? Who cares? I guess maybe I am just blessed to be a woman who CAN do pull ups. Along with the rest of the strong woman in the world who CAN do pull ups.

  2. “If you’d like a live demonstration one can be provided for you.” ….Do you understand the rights that I have just read to you? Great letter George, please email it to the editor.

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