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	<title>Semantic Pillow &#187; fran</title>
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	<link>http://www.semanticpillow.com/blog</link>
	<description>Talk that interests me</description>
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		<title>Second Try at Fran</title>
		<link>http://www.semanticpillow.com/blog/2009/09/10/second-try-at-fran/</link>
		<comments>http://www.semanticpillow.com/blog/2009/09/10/second-try-at-fran/#comments</comments>
		<pubDate>Fri, 11 Sep 2009 02:00:13 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[fran]]></category>
		<category><![CDATA[pull-ups]]></category>
		<category><![CDATA[thrusters]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=158</guid>
		<description><![CDATA[I attempted Fran a bit over a year and a half ago.  I didn&#8217;t know the point of MetCon workouts at that time, so my scaling lost almost all of those benefits.  Instead of scaling it in a way that kept my heart and breathing rates up and keeping the intensity level high, I gained [...]]]></description>
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		<title>Tim, meet Fran</title>
		<link>http://www.semanticpillow.com/blog/2007/12/18/tim-meet-fran/</link>
		<comments>http://www.semanticpillow.com/blog/2007/12/18/tim-meet-fran/#comments</comments>
		<pubDate>Wed, 19 Dec 2007 02:44:57 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[Recreation]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[fran]]></category>
		<category><![CDATA[pull-ups]]></category>
		<category><![CDATA[thrusters]]></category>

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		<description><![CDATA[Oh boy; Fran. I have heard about this workout. 21-15-9 reps of 95# thrusters and pullups. I know I can&#8217;t do this. 21 pullups will take me forever, so I modified it. The brandx scaled workout Rxed women to use 65#, so I scaled the weight and scaled the reps to 15-12-9. I had to [...]]]></description>
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