Vanilla Gorilla and Tran

Blinding WOD for 121026:

15 minutes to establish a 3RM (touch and go) Power Clean. -then- 1a) 3X10 Seated KB Shoulder press – heaviest, rest 30 sec. 1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest, rest 30 sec. (scale back to strict c2b or just strict pullups) 1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec. 1d) 3X10 Good Mornings – heavy, rest 30 sec. Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.
Level 1 :
Review: wall ball
Skill: medicine ball clean, sit up
Wod: 10! med ball clean and sit up

Yesterday, this ignorant, poorly thought out and poorly executed article came out in the NYTimes about a study that seemed to set out to prove that women can't do pull-ups. It has been bouncing around the internetz ever since, because it is dumber than a bag of hammers. If you're a female, you should be insulted by it, because it's insulting. As a coach and trainer, I'm insulted by it because it seeks to lower the bar for physical fitness in females, something I am opposed to at every step. The problem with the study in the article is that they set out to see if women could develop the ability to do pull-ups by having them go to the gym and do exercises that were NOT PULL-UPS! Women have been trying to break 4 minutes in the mile for years. The people that did this study would probably have had them train by riding a bike and swimming. That's how dumb it is.

Of course women can do pull-ups. Just ask Gemma. Or Michelle. Or Tran. Or Whitney. Or Jayna. Or any one of the thousands of women that have developed this ability. Is it easier for men? Yes. All the more reason to celebrate it as an achievement.  You just need to train properly and consistently, and maybe get some help from someone who knows what they are doing.

Here's some inspirational stuff from, and a link to the original dumbass article.

"Why Women Can't Do Pull-Ups" by Tara Parker-Pope, The New York Times Magazine.

"Why can't you do pull-ups?" - video [wmv] [mov] [HD mov]

"Miranda Oldroyd, strict pull-ups" - video [wmv] [mov]

From The Vault: Nadia Shatila completes 100 pull-ups in 2:53, June, 2010 - video [wmv] [mov] Annie Sakamoto's pregnant pull-ups, June, 2006 - video [wmv] [mov]

Bison and Sweet Potato Chili from

  • YIELD: 2-4 Servings
  • PREP: 10 mins
  • COOK: 30-35 mins
  • READY IN: 40 mins


This recipe is a little on the spicy side. If you’re sensitive to heat I would leave out the jalapeno.





  1. Brown your ground meat in a stock pot. Once browned remove it with a slotted spoon leaving any drippings in the pot.
  2. Add the coconut oil and cook the sweet potatoes for about 5 minutes stirring often. Add the onion and continue cooking until sweet potatoes are fork tender
  3. Add the garlic, jalapeno, and green chiles and cook for another 2 minutes.
  4. Next add remaining ingredients except for cilantro.
  5. Let simmer for about 10 minutes so that the flavors can meld together.
  6. Stir in the cilantro right before serving.


Mobility WOD Episode 57: