Category Archives: Martial arts

Levy Drag Damn Bill Commissioner

What happens when you dictate your workout into your ‘droid phone, but you’re still all winded and raspy?  Well, your phone types “levy drag damn bill commissioner” instead of what you actually did, which was a “heavy bag dumbbell conditioner.”

I’m warning you, today’s Cabal  Fang Workout of the Day is a real gulch, a pusillanimous butt munch.  You will hate me for this, I’m sure of it.  So, while you still like me, go buy my calisthenics eBook or a set of PTDICE, or go sign up for the Cabal Fang Distance Learning Program.

What’s that?  You’ve already bought everything?  Well, bust my buttons! Why didn’t you say that in the first place? That’s a horse of a different color!

Enough silliness — time to get on your horse and ride.  Your Cabal Fang WOD is as follows:

  • PTDICE (7 x 8 ea. Narrow Push-ups, Jump Squats, Twisters)
  • Ground-fighting Conditioner #1
  • Heavy Bag Dumbbell Conditioner (Each DB 10% BW. 5 x 1:00 ea.  of Max power shots to HB, Mil. Presses, Squats, rest — 20 mins total)

(Abbreviation key here)

Airdyne from Hell WODs

My wife wants to get some exercise. I got her a Schwinn Airdyne because these things involve both upper and lower body, burn serious calories, and are low impact compared to most other equipment (my wife has bad knees and ankles).  Also I know I’ll use it too — especially in the winter when it’s too cold to ride my actual bike.

I’ve been using these things since the 90s.  Whenever I’m travelling for work, I hop on the dusty Airdyne found in the corner of every dingy hotel fitness room in North America.  It’s always available because most folks look down their noses at old, familiar things.

Like to work out HARD? Then you’d love my calisthenics book. Click here to purchase on Amazon.

But people who know their stuff will tell you that Airdynes are no joke.  

Check out these Airdyne workouts I stole from this really cool article.  They are the brainchild of the Michael Blevins of the famous/infamous Gym Jones in Salt Lake City.  This is the gym that made the stars of 300 look like Spartans and Henry Cavill look like a Son of Krypton.

1. The Finisher

Add this to the end of your normal weight-lifting session for increased fat burn and peak power. Aim to finish in the same amount of time each round—don’t slow down as you progress.

Time: Approximately 20 minutes.  Plan: Pedal and pump your arms as hard as you can until you burn 20 calories. (Shoot for under a minute.) Rest for 2 minutes. That’s 1 round. Do 7 rounds.

2. Airdyne to Hell

After a light lifting or body-weight workout, use this interval scheme to burn serious calories and bolster your cardio.

Time: 12 minutes (less is better).  Plan: Ride until you burn 50 calories (do this as quickly as possible, aiming for 1 calorie per second). Rest for the length of time it took to do so. Repeat, this time burning 40 calories. Continue, burning 30, then 20, then 10, resting as long as the previous period of effort.

Dangerous Disconnections (and Your WOD)

wpid-20150509_200303.jpgI find it refreshing and downright beautiful that two very different writers  — an American poet writing in English about the origin of culture and an Estonian-Russian mystic writing in French about Christian Hermeticism — could express (from very different perspectives of course) the same essential truth in very similar language.  Both of these books are excellent by the way — highly recommended.

Because we have separated humanity from nature, subject from object, values from analysis, knowledge from myth, and universities from the universe, it is enormously difficult for anyone but a poet or a mystic to understand what is going on in the holistic and mythopoetic thought of Ice Age humanity. The very language we use to discuss the past speaks of tools, hunters, and men, when every statue and painting we discover cries out to us that this Ice Age humanity was a culture of art, the love of animals, and women…We have to use the “Imagination” to recover a sense of the sacred. The sacred is the emotional force which connects the part to the whole; the profane or the secular is that which as broken off from, or has fallen off, its emotional bond to the universe.

~William Irwin Thompson, The Time Falling Bodies Take to Light: Mythology, Sexuality, and the Origins of Culture (New York: St. Martin’s Press, 1981) p.102

[I]ntelligence with conscience eclipsed…is the Arcanum of the magical mechanism, working behind the surface of the state of intelligence, which aims at explaining movement by the immobile, life by the non-living, consciousness by the unconscious, morality by the amoral.  Indeed, how has it happened to mankind that many of its intelligent representatives — even its leaders and directors — have come to see in the brain not the instrument but the producer of consciousness, in chemistry not the instrument but the producer of life, in the economic sphere not the instrument but the producer of culture? How can it be that human intelligence has arrived — in so far as many of its representatives are concerned — at seeing man without a soul and the world without God?”

~Anonymous, Meditations on the Tarot: A Journey Into Christian Hermeticism  (New York: Jeremy P. Tarcher, 1985) p. 518-19

And Now for your Cabal Fang WOD (abbreviation key here):

  • Weights.  7 x 15 of Two-handed Squat Presses and Swing-thrus.
  • Kickboxing. Heavy bag HZG, AHAYC without sacrificing good form.
  • Jump rope. 4 x 3:00/1:00

Dear Hock

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I practice martial arts for my health, for fun, to promote the health of my friends and the community, and so forth. But mainly to tip the scale in the favor of good over evil — to help protect the the small, weak and innocent. — like my granddaughter.  Ain’t she cute?

Dear Hock:

Although I appreciate your self-defense training materials (your Military X Knife Module is one of my favorite martial DVDs ever) and I generally enjoy your Force Centric blog, this one got under my skin a little.

What bugs me isn’t what you say — because you make some solid points — it’s what’s between the lines.  It’s your implication that martial arts that involve “art for art’s sake,” “self perfection,” and other “esoteric and abstract pursuits” are suffering from a “lack of reality focus” and “fighting athleticism.”

I agree that martial arts without sincere contact and real fitness are just interpretive dance.  But when you take out the work of the spirit, martial arts become blood cults, dark arts that put pain and punishment on a pedestal.

Without a spiritual center, martial arts are naked weapons, sharp blades left on a table where anybody can come along and hurt somebody with them.  Weapons should come with safety instructions, right?  I know you agree to a certain extent, because you teach the force continuum — when it’s right to strike, cut, stab and shoot.  The spiritual parts of a martial art are the instruction manual.  They’re there to prevent things from being taught out of context.

Context is important because, when you take violence out of its context — you isolate the fight from the fighter, the art from the warrior, and the heart from the fist, the human from humanity — you are engaging in compartmentalization.  People who compartmentalize say crazy, stupid things.

“Sorry, but this is business,” said the gangster.

“My country wrong or right,” said the zealot.

Tenno Heika Banzai!” yelled the kamikaze.

This is why I often refer to my martial art as “Full Context Martial Arts.”

Seems to me the perfect comparison is the true martial spirit and heroism of judoka Jeremy Glick vs. the fully compartmentalized martial training of the terrorists on board Flight 93.

The whole point of martial arts is to aid the best of us in prevailing over the worst of us, to promote good in the fight against evil, and to  rage against the dying of the light until our last breath.

Respectfully,

~Mitch

 

 

 

Montreal Meatballs and Your Psyathlon WOD

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This is what it looks like before you add the seasoning and put it on the grill.

It’s been too long since I posted one of my super- simple, 4-ingredients-or-less recipes.  Check out this one!  Your WOD is after the break

Montreal Meatballs

  • 1 lb organic ground beef, lean
  • 2 pounds of frozen mixed vegetables
  • 1 medium onion, cut chunky
  • 1 package of McCormick Grill Mates™ Montreal Steak Marinade
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Montreal Meatballs

Cook frozen veggies for for 1/2 of the time listed on the bag (if you don’t they won’t be done at the same time as the meat).  While they’re going, form your ‘burger in to golf ball sized meatballs and throw then into a 9″ x 13″ aluminum pan.  Chop up onions and add them in.  Add veggies when ready.  Sprinkle on the seasoning.  Put pan on grill, cook uncovered with smoker lid closed for 15 mins, stirring every 5 mins.   While eating, try not moan like Meg Ryan from When Harry Met Sally.

 

Now for your Cabal Fang WOD, which is a “Super Sprint Psyathlon.”  For people who don’t have access to a pool or a ton of equipment, my Psyathlons are meant to simulate, if not physically then at least mentally, the Triathlon experience.  Today’s Super Sprint Psyathlon is 47 minutes, about half the length of the previously-blogged Psyathlon which is 90 minutes.  An actual Super Sprint Triathlon would be a 400 m (0.25 mi) swim, a 10 km (6.2 mi) bike ride, and a 2.5 km
(1.6 mi) run.

Super Sprint Psyathlon

Tabata Dry Swim.  8 x :20/:10 ea. of Prison Push-ups, Swimmers, Flutter Kicks, Front Plank (16 mins)

Bike.  Ride AFAYC for 15 mins on any available bike, actual or stationary, recumbent, upright, Airdyne, etc.

Run.  Run AFAYC for 15 mins, outdoors, on a treadmill or, if you prefer, jump rope.

 

 

 

 

 

 

 

Wonder: The First Vital Grace of Cabal Fang

Here’s a teaser for the next martial arts book which I’m working on now — the 100,000+ word redux of the Cabal Fang Martial Arts Manual which will be released later this year.  This is the section on WONDER, the first and foremost of the Five Vital Graces of Cabal Fang, which are WONDER, SAGACITY, FRUGALITY, INDOMITABILITY, and FRATERNITY/SORORITY.

 

20160217_174030.jpgWONDER

It’s impossible to find your way in total darkness.  And so, because it’s the light of Wonder that illuminates the work of transformation that is the ultimate goal of Cabal Fang, Wonder is the first and foremost of the Five Vital Graces.

Some of us are blessed with an easy path through the world, but for most of us the quest to find our better selves often leads through tangled, troubling territory.  It may be tempting to think of Wonder as the light at the end of the tunnel, but Wonder is something far more complex and powerful.  Wonder is every light at the end of every tunnel; it is the very idea that light exists on the other side of every darkness.  For without a sense of Wonder, the world is flat, hopeless, featureless and dead.  Wonder is, in essence, the experience of our internal voice speaking the words, “Let there be light.”

Our wonder is with a capital “W”, that is to say, it’s “the father of all works of wonder in all the world” or as it is written, “Pater omnis telesmi totius mundi est hic.” This quote is from a Latin version of the Emerald Tablet of Hermes Trismegistus, a very ancient and important document which will be fully introduced and covered in Chapter 5.  Now this word telesmi which is italicized in the quote above is an important choice of words.  Telesmi is a Latinization of the Greek word telesma, “a rite of consecration” which is in turn related to télos “a payment, accomplishment, or initiation” which comes I suspect from the myth of the departed paying the ferryman to guide the way across the river Styx.   Telesma and télos are the root from which the word talisman originates, a talisman being a magical charm conferring benefits, powers, and/or protection.

What this means is that Wonder is our talisman – our antidote to and protection against cynicism, pettiness, triviality and darkness – and it encompasses all three of the telelsmi – consecration, initiation, and protection — into its three-parted light.

There is the light of the Sun, which is the creative light; the light of the Moon, which is the reflective light; and there is the light of the Stars, which is the revealed light.  In the terrestrial, material world, the Sun’s light is responsible for the growth of all things.   Without it our planet would be a frozen rock.  None of the humans, plants or animals we take for granted, and none of the ecosystems they make up, could possibly exist.  Metaphorically, this is paternal power of creativity, processes, organization, and structure.  We are manifesting Sun power whenever we plant a garden, organize our personal lives, form our thoughts, frame an argument, start a company, construct a building.  The light of the Moon is the reflected light of the Sun, beloved of all wayfarers, the nighttime light that guides us through a dark world.  It is the maternal, accepting, gentle, empathic, and flexible light.  When we sit quietly on our back porch and “reflect” on the events of the day we are manifesting the light of the Moon.  The light of the Stars, the revealed light, is the light that shines through the pinpoints of the heavens.  This is the light of knowledge and insight that comes to us from beyond, from angels, ancestors, and forces that we can barely comprehend if we can at all.  When, upon reaching adulthood, we suddenly understand the wisdom of our parents, or when something brilliant suddenly dawns on us, we are experiencing starlight.

And so, when we gaze out at some breathtaking vista, from a high mountain top down onto a beautiful valley; when we stand at the base of a mountain and look up at its snowy top; when we see fish jumping in the rolling hills of the deep green, unbridled sea; when we suddenly understand that we are witnessing a miracle, like the embrace of a true friend or the delicate face of our firstborn child, we are struck by the threefold light of Wonder.  We are overcome by the creative light, the light of the majesty of creation.  At the same time, the reflective light fills us with empathy, making us feel small and yet somehow also important in the grand scheme; and finally we are struck by sudden awareness and deep, unbidden feelings and insights that are revealed to us as if by starlight.

This is why it is written, also in the Emerald Table, “Thus thou wilt possess the glory of the brightness of the whole world, and all obscurity will fly far from thee.”

Drill, Drill, Drill — That’s the Key

Update 7/18/19:  My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity.  Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.

————————–

Original post:
imageBefore we get to your Workout of the day, let me show you something.

This is not a Buck Rogers ray gun — it is a work of art, a Thor model #5576 electric drill made in the 1940s by the now defunct Thor Power Tool Co.  It belongs to an associate of mine.  He brought it over just so that I could admire it, because he thought I would.  And he was right.

Why did we stop making functional things beautiful?

And now for your three-part Cabal Fang Workout of the Day, as follows:

  • Dumbbells. Each DB – 10% BW.  AMSAYC in 8:00 of (8) ea. Pump Curls, (8) Squats and (8) Plank Rows.
  • PTDICE.  AMSAYC in 8:00 of (8) ea. Prison Push-ups, Bodybuilders and Squats.
  • Kicks.  250 kicks AFAYC vs. heavy bag  (25 with each leg of Knee, Stamp, Side, Round, Coup Italienne).

What’s the key?  In martial arts, the key is drilling!  

But on this blog, in the Cabal Fang WODs and in my personal workout log, this is the key — the key to all the abbreviations I use that is (some of which are borrowed from Crossfit™):

  • A:AA/B:BB = Expresses rounds in terms of work and rest, so that “3:00/1:00” means (3) minute rounds with (1) minute breaks.
  • A x B = “A” means number of sets or cycles, “B” refers to either the number of reps or the duration of rounds.
  • AFAYC = As fast as you can.
  • AHAYC = As hard as you can.
  • AMAYC = As many as you can.
  • AMRAYC = As many reps as you can.
  • AMSAYC = As many sets as you can.
  • ATG = “Ass to grass” in other words, get low into your squats!
  • BW = your bodyweight.
  • BT = “Body toughening” such as rolling shins, hitting the forging post and makiwara board, etc.
  • CON = Contemplation.
  • DB = Dumbbell
  • DOC = Deck of Cards, standard challenge: red = Push-ups, black = Squats
  • FPD = Full Pyramid, as in Ascending reps from (1) to the peak then back down to (1).
  • FZG = a Full Ziggurat, a timed Pyramid, as in  :30/:30, 1:00/:30, etc. up to 3:00/:30 and back down to :30/:30, for a total of 23 minutes.
  • GH = grip health physical therapy and stretching.
  • GS = grip strength training.
  • H2TS = Head to toe stretch.
  • HB = Heavy bag.
  • HPD = Half Pyramid, as in Ascending reps from (1) to the peak, as in 1,2,3,4, etc.
  • HZG = Half Ziggurat, a timed Half Pyramid, as in  :30/:30, 1:00/:30, etc. up to 3:00/:30, for a total of 13 minutes.
  • MED = Meditation.
  • O7H = The Order of Seven Hills, my martial arts club, an order of Cabal Fang.
  • PT = “Physical Training” or “Physical Therapy” depending on context.
  • PTDICE = dice used to create calisthenics workouts that are available at PTDICE.com.
  • PYR = Prayer.
  • RB = Resistance bands.
  • Reps = repetitions.
  • SBX = Shadowboxing.
  • STF = “Sets to failure” in other words, 3 STF of Push-ups and Jump Squats means that you do as many Push-ups as you can without resting followed by as many Jump Squats as you can without resting, and then repeat twice more for (3) full sets.
  • TR = Temple Rites.
  • WOD = “Workout of the Day.”

 

 

 

Blood on the Wallpaper (and your WOD)

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I use PTDICE (buy a set at PTDICE.com) and an assortment of homemade randomization tools to create workouts. Why do I do this? Because (a) I work out at 5:00 AM and it’s really hard to come up with workout ideas when you sill have crunchies in the corners of your eyes, and (b) as a martial artist I think it’s good for me to have to deal with the random crap that the world throws at me.

First your Cabal Fang WOD.  This is nothing on paper.  It only takes about 30 mins and my heart rate never got over 150.  And yet it was ridiculously hard for me.  I would love for somebody to try it and post their feelings.

  • Animal Tabata (16 x :20/:10, cycling through Crab Walk, Gorilla Walk, Mule Kicks, Monkey Rolls, 8 mins total)
  • PTDICE (4 sets to failure of Hindu Squats, Mtn. Climbers, Full Stop Push-ups, and Jackknifes)
  • Heavy Bag Boxing Power Drill (8x:30/:30.  Complete as  many max power shots as you can in :30, rest for :30, repeat.  8 Mins total).

And now for the rest of the story…

Sorry for the dramatic title, I just couldn’t resist.  I probably should’ve called this post, “Wallpaper in my Blood” but “Blood on the Wallpaper” is much more enticing.

Flashback.  When I was a kid my father used to run a small remodeling company on the side.  I started off young helping out around the shop, but as I got bigger I started taking on more responsibility.  One of the things I seemed to have a knack for was wallpapering.  By the time I was 17, Pop was sending me solo on wallpapering jobs in million dollar homes.  I probably shouldn’t be allowed to wallpaper a doghouse these days, but back then, I was the stuff.

Fade in.  Among my mother’s things I found her father’s business card.  Grandfather Naff passed away when I was a youngster, so I only met the man once.

Here’s his card.  As you can see, it says, “J. W. Naff — Exclusive Paperhanging.”

And so it goes…

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Shouts to Bryan, a Video and Some Stats

My Marketing Director (wait, isn’t that me?) just furnished me with these ridiculous statistics for 2015:

  • In 2015 I wrote 101,754 words, averaging 400 words per working day.
  • I spend 23,735 minutes — that’s over 395 hours or 16.5 days! — training in Cabal Fang Martial arts.
  • My average workout time was 78 minutes, and I practiced on average 5.84 days per week.

People ask me why I work and train so hard and how I stay motivated.  Many assume I’m trying to sell a million books and get rich.

The answer is that it’s easy to write and train when you love martial arts and you love people.  It’s easy when you want to change the world, when you want to change the path of Western martial arts, and when you’re trying to help people realize their dreams.

Maybe that’s why my Public Relations Manager (wait — that’s me!) says I should send a shout-out to Bryan in Toronto.  Yesterday Bryan ordered a set of PTDICE as well as a the complete Secret Pyramid Series of booklets.  He said he’s been following my blog for some time, and added that he liked my book The Calisthenics Codex which he gave a 5-star review on KOBO.  He said,

  ☆ ☆ ☆ ☆ ☆
Get fit without the gimmicks. Functional fitness at its best. At home, on the road, or better yet – no tools or gimmicks required to do these workouts. Mitchell gives some of the science but keeps it real and practical. His breakdown for ability levels and suggestions on how to mix and match are excellent. His style is approachable and the photos make it foolproof.
BRYAN | FEBRUARY 09, 2016

Thanks Bryan!  Maybe you don’t believe it, so I’m going to say it again — people like you are why I write stuff.  Next time I’m in Toronto, I’m buying you dinner.  You made my week!

From the Editor in Chief of the Martial Arts Desk (hey, that’s me too!):

Check out this video.  I’m not sure yet how I feel about this whole trend toward movement coaches in MMA, but this exchange between Joe Rogan and Brendan Schaub is hilarious (warning — profane content).

 

Two Books, a Movie, and your WOD Walk Into a Bar

Here’s a movie for you: Bone Tomahawk.  People are dismissively calling this a “Horror Western.”  It is a Western and it is Horror, but it has zero in common with something like the abysmal Jonah Hex.  This haunting period piece, complete with appropriate attire and spot-on dialogue, is touching, funny, eerie, and downright shocking.  Kurt Russell, Matthew Fox, Patrick Wilson, and a very endearing performance by Richard Jenkins.  IMDB gives it 7.1 stars, I say 7.5.

Right now I’m reading The Phenomenon of Man by Father Pierre Teilhard de Chardin.  It has been called both “the greatest spiritual book of the century” as well as “the quintessence of bad poetic science.”  Which is it?  Too soon to tell.  But so far it’s a little dry, and I suspect that is the fault of the translator rather than the author (Chardin wrote it in French).  I really wish my French was a bit stronger so I could read it in the language it was written.  Anyway, I’m hoping it will widen my perspective the same way that this next book did.

Haven’t read William Irwin Thompson’s incredible book The Time Falling Bodies Take to Light: Mythology, Sexuality and the Origins of Culture?  Get it and read it immediately.  I’ll give you one quote, probably the most popular:

“Because we have separated humanity from nature, subject from object, values from analysis, knowledge from myth, and universities from the universe, it is enormously difficult for anyone but a poet or a mystic to understand what is going on in the holistic and mythopoetic thought of Ice Age humanity. The very language we use to discuss the past speaks of tools, hunters, and men, when every statue and painting we discover cries out to us that this Ice Age humanity was a culture of art, the love of animals, and women.”

It will make you see the Universe, and humanity’s place within it, in an entirely different light.  Pure genius.

And here’s today’s CABAL FANG WOD — it’s the workout we did this past Saturday at the martial arts club.  Try to get this done in under 30 mins — we did, but just barely.

  • 240 Kicks.  Complete 20 with each leg of Coup de Pied Bas, Knee, Coup Italien, Side Kick, Roundhouse, Stamping Kick.
  • Constitutional.  Front Lunge (100), Diamond Push-ups (25), Legs up Crunches (50), Left Planks (60 secs), Right Plank (60 secs), Burpees (25), Pikes (25), Squats (100).

Why did I title this post the way I titled it?  As a reference to what was, in my opinion, the funniest commercial of Super Bowl 50 (looks like they gave up on using Roman numerals, or else it would have been Super Bowl L).