Pat's Nov-Dec 2006 4X7

[patflanagan]

I'm glad to start a cycle-had bronchitis for the past month so I'll probably proceed slowly at first. Anyway here are my past few days...
11-18-06
Day 1 Cycle A
Intu-Flow
5 rounds 2 minute rest
Ring pushups RPT 8 RPE 7 RPD 0 Reps 10

Swings RPT 10 RPE 7 RPD 0 Reps 15

Arm cast opposite guard RPT 9 RPE 7 RPD 0 reps 10

hammer swings RPT 8 RPE 7 RPD 1 Reps 7

Compensatory Prasara
Flock of Pigeons GPP
Diving Dolphin GPP

11-19-06
Day 2 Cycle B

Intu-Flow

horizonal ring side flag RPT 8 RPE 9 RPD 0 reps 5

2 handed parry casts RPT 8 RPE 7 RPD 0 reps 6

arm casts RPT 9 RPE 8 RPD 0 reps 12

Inward pendelums RPT 9 RPE 7 RPD 0 reps 12

11-20-06

Intu-Flow

Food prep for next few days
Shepherd's Pie with cauliflower instead of potatoes
attempting spagetti squash-it's not going well

[Kathryn Woodall]

I
attempting spagetti squash-it's not going well

Patrick,
I've been playing with it too. If you find something you like, please post it. Closest I've come to something I like is cooking it whole, peeling it, and then adding a touch of butter and cinnamon.

[Coach Gostnell]

Patrick,
I've been playing with it too. If you find something you like, please post it. Closest I've come to something I like is cooking it whole, peeling it, and then adding a touch of butter and cinnamon.

Yeah, w/ spagetti squash, you really need to think "SQUASH", not "spagetti". It should be called "stringy squash" so your taste buds could get past their pre-conceived notions.

[patflanagan]

Basically I'm just shredding it with a fork-it came apart rather nicely and am just adding spagetti sauce with ground beef. It will be lunch tomorrow (and probably a few days) so I'll keep you posted. Right off the bat though I'm impressed with how much I can make with one squash.

[patflanagan]

11-29-06

Nutrition
Breakfast-spagetti squash
Lunch-stuffed peppers
Dinner-chicken nuggets, raw milk, hummus

Intu-Flow®

Cycle A 1 minute rest 5 rounds 10 reps each
Ring pushups RPT 8 RPD 0 RPE 7
Swings RPT 9 RPD 0 RPE 6
Angled arm casts RPT 8 RPD 0 RPE 7
Hammer Swings RPT 7 RPD 0 RPE 8

5 minutes reading-Big Book of Clubbell® training
10 minutes -Book Yourself Solid

[patflanagan]

11-30-06
Day 2 Cycle B 1 minute rest 4 sets

Intu-Flow®

horizonal ring side flag RPT 8 RPE 9 RPD 0 reps 10

2 handed parry casts RPT 8 RPE 6 RPD 0 reps 6

arm casts RPT 9 RPE 8 RPD 0 reps 12

Inward pendelums RPT 9 RPE 8 RPD 0 reps 12

Light Prasara

Nutrition
Breakfast-stuffed peppers
Lunch-chicken wings and french fries
Dinner-Beef stirfry with peanut sauce
Snack-cocochia bar
Dinner 2-More Beef stir fry with peanut sauce

[patflanagan]

I've had a old knee injury flare up over the past few weeks so I've been keeping it to Intu-Flow® and prasara. I'm altering my workout from here on out till this is completely resolved. I'll get back to my trial by fire preparation later.

I'm going to take this step back as an opportunity to explore things I've had on the back burner for awhile such as Freedom of Movement and Internal MA.

[Coach Flanagan]

i'm going to take this step back as an opportunity to explore things I've had on the back burner for awhile such as Freedom of Movement

Freedom of movement, eh? I see the pain of knowing I can land all the head kicks on you I want is getting unbearable. FYI, payback is never as good as it sounds .

[patflanagan]

I have started to get jealous over your ability to kick me in the head now. I need to level the playing field.

[dferguson]

Pat,

I think it's great that you're taking the time to explore Coach Jones and Coach Wilson's resources. I wish you a good time in your adventure and fast healing.

Take care,