Category Archives: Martial arts

Shocked and Flattered (and a 30-Minute MMA Tabata)

Posted on August 12, 2015 | 2 comments

DSC_0156I’m incredibly shocked and flattered this morning.

First, by the dozens of people who shared the story of my CBG and by the hundreds of people around the world who came to see.  I had no idea that making your own musical instrument would be compelling for so many people!

Second, by the kind words, smiles and appreciations of the three new folks who came out the martial arts club last night.  Martial arts aren’t easy, especially when you’re a newbie and you’re outdoors in the humid Virginia heat.  And yet they had fun and had nice things to say.  I’m thundersmacked.

Buoyed by all this positive feedback, this morning I decided to burn down the workout room with this heinous MMA Tabata workout.  Enjoy!

30-Minute MMA Tabata

Set timer for repeating rounds of :20/:10.  You are going to work for :20 and rest for :10 for a total of 60 sets or 30 minutes.

Complete 7 sets of the following:†

  • Persian Push-ups (as you go down, cock one leg out the side, knee bent 90 degrees, and don’t allow it to touch the floor)
  • Crab Walks (walking on all fours, belly up)
  • Sit-ups (feet anchored under a solid object)
  • Touchdown Squats (back straight, eyes up, arms straight up by your ears throughout)

Rest for two rounds.

Now pick one or two punch/kick combos and complete 30 rounds against the heavy bag, using only the combo(s) you selected.

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†If this is too easy, add a weighted vest.  I used a #10.

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Today’s WOD, and What About Yesterday?

Posted on August 7, 2015 | Leave a comment
How do you put a million random workouts in the palm of your hand? You buy these little beauties from PTDICE.com.

How do you put a million random workouts in the palm of your hand? You buy these little beauties from PTDICE.com.

I’m flummoxed as to why there hasn’t been one single read on yesterday’s post, which was pretty darned cool.   Seriously?  Go get some!

And now for today’s workout.  Pardon me, but I’m on kind of a kick right now.  A kick kick.  Enjoy.

Kicks: 7 x 3:00/1:00 of two-kick combos vs. heavy bag with perfect form. Here are some suggestions (make sure you add appropriate punches to keep your body mechanics honest, and keep your hands up):

  1. Lead leg mid-section Side Kick, lead leg high-section Stamping Kick
  2. Rear leg low Roundhouse, sidestep, lead leg low Roundhouse
  3. Lead leg low Stamp Kick, rear leg high-section Stamping Kick
  4. Lead leg mid-section Side Kick, rear leg spinning Wheel Kick
  5. Lead leg low Roundhouse, lead leg high Crescent Kick
  6. Lead leg high Roundhouse, rear leg Back Kick
  7. Rear leg high Roundhouse, step out, lead leg high Hook Kick

Physical Training (I used PTDICE to create this one): Full pyramid to 9 of Diamond Push-ups, Pikes, and Side Lunges.

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Best-o-the-Web Must See Stuff (and your WOD)

Posted on August 6, 2015 | 5 comments

First off, I’ve seen some incredible stuff on the web this week that you just gotta see too:

  • First, Jake Weidmann, Master Penman.  This video is great, and so is his TEDx talk.  Inconceivable! (and yes, I do know what that word means).
  • Katie “the Smiling Assassin” Ledecky is a mermaid, a sea sprite, a daughter of Neptune. On the third day of the finals she broke her own world record in the 1500 meters.  Then, after just a 30-minute break, she got back in the pool and qualified for the 200 meter final.  The next day she won that too.  How is this even possible?
  • Hats off to the 1,000 Italian Foo Fighter Fans who lured the band to perform in their home town by videoing a cover of “Learn to Fly.”  When we wanted the Foo Fighters to come to Richmond, we just sold imaginary tickets.  We’ve officially been one-upped.

Now for your WOD:wpid-20150806_073341.jpg

A) Dumbbells: 5 x 10 of Plank Rows (on your knees if you have to), Goblet Squats, and Curl-ups.

B) 20 each of the following kicks, with good form (220 total):

  1. Knee
  2. Snap Kick
  3. Side Kick
  4. Back Kick
  5. Crescent Kick
  6. Roundhouse Kick
  7. Hook Kick
  8. Coup de pied bas
  9. Coup d’Italien
  10. Chassé frontal high
  11. Chassé frontal low

C) Run or Bike AFAYC for 15 mins.

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The 8-8-8 Workout (and a video)

Posted on August 3, 2015 | Leave a comment

Today’s workout is the “8-8-8” and it goes as follows:

The 8-8-8 Workout

Set timer to beep every 8 minutes.  Get your equipment ready so that you can transition smoothly and quickly from each segment to the next.  Take as few 12 second breaks as you need to finish.

  • Segment #1: Place a heavy sandbag on the floor (I used a #45 which is just shy of 1/3 my body weight).  Squat down, pick up bag, stand straight and press bag overhead; hug bag and squat ass-to-grass; squat again and place bag on floor.  Stand straight and reset.  Repeat as many times as you can before the your 8 mins are up (I made 35 reps).
  • Segment #2: Double-end Ball (or shadowbox if you don’t have one) as fast you can for 8 mins.
  • Segment #3:  Run or bike as fast as you can for 8 mins.

If your heart rate isn’t pretty close to max for the majority of this workout, well you’re in better shape than yours truly.

And now for a short video of me working my forging post.  This is 4″ diameter cedar fence post anchored to floor and ceiling.  WARNING: If you decide to try this at home, please be very careful and start slow.  Don’t push your speed until you are accurate enough to avoid cracking your wrist or shattering an elbow point.  It is very easy to injure yourself when hitting unpadded hardwood!

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Bitter Medicine

Posted on July 31, 2015 | Leave a comment

205In a recent post I talked about thinking inside the box — about facing, absorbing, and ultimately turning your limitations into something greater.  This can be bitter medicine at first.  But it can be a door into something greater.

I’m still working on dealing with my physical limitations.  The effects of aging are some of the bitterest meds I’ve ever tasted.  It’s going to take time.  The irony is that I’m no stranger to this approach when it comes to metaphysical matters.

Long ago I learned that in order to progress spiritually it’s necessary to face facts and absorb limitations.  I learned to admit and face my doubts, to question the beliefs of my fathers, and to explore the reality of the box.  If I had refused to dig into every dark corner that my heart, mind, soul and spirit wanted to peer into, if I had doubled down on what I’d been taught as a child was true about the God, humanity, and the cosmos, I would have missed out on so many wonderful, mind expanding adventures.

Medicine heals.  That’s why they call it medicine.  Go figure.

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Continuing with the medicine theme, now for your three-part Cabal Fang WOD:

  1. Medicine Ball HIIT – 24 x :30 (6 sets) with #12 ball, minimum. Alternating Twist Passes (stand parallel to wall, twist, throw bounce and catch  — changing sides each set), Crunch Passes, Squat Presses  (press at bottom of Squat!), and rest.
  2. Kicks – As many spinning/turning kicks as you can complete in 10 minutes.  When you get dizzy, shadowbox until equilibrium returns, then start again.
  3. Bike – ride as fast as you can without coasting or taking breaks for 10 minutes.

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When Life Gives you Lemons, Build a Cathedral

Posted on July 30, 2015 | 1 comment

wpid-IMG_20130427_105635.jpgLast night my daughter shared a TED talk with me called Embrace the Shake (see below).  In the video artist Phil Hansen discusses how he overcame nerve damage by absorbing the injury, by making it a part of his art.

This is somewhat akin to saying “Think inside the box.”  But in Phil’s case, he went so deeply inside the box that he ultimately found another dimension.

I found Phil’s talk extremely relevant because lately I’ve been a little frustrated by the aches, pains and physical weaknesses that age is continually throwing into my martial arts and fitness practice.  But if I’m going to be a true artist — a master of pen, brush, fist, and spirit — I’m going to have to not only embrace my shortcomings but absorb and use them to my advantage.

Believe me when I say that I’m going to be sincerely meditating on this idea in the days and weeks to come.

One of the problems I’m dealing with (have been for a couple of years) is Achilles tendon tightness and Plantar fasciitis.  I’m not supposed to do any ballistic movements below the waist — no jumping rope, no running, no Jump Squats, etc.  Lunges are as close to ballistic as I can get.  It’s been driving me batty.   But after listening to Phil, I got up to work out this morning and I let it go.

I decided to roll a couple of my custom-made dice and blend them together into a single workout routine within the limitations my body presents.  I got WEIGHTS and CANE, and I created one heck of a martial arts fitness workout.  Give it a try.

Weapon-Dumbbell Command and Conditioning Workout

All dumbbell exercises are done one-handed with weapon in opposite hand.  Keep weapon hand “alive,” up and ready, never hanging limp at your side.

Run through this 3 times for a grand total of 6 sets.  Start light and increase weight of dumbbell with each set until you reach approx. 75% max weight.  Take as few 12-second rest breaks as you need to finish.

  1. With weapon in right hand, pick up dumbbell in left hand and complete (10) of each of the following: Curl & Presses, Squat Presses, Side Lunges, and Sit-ups (hug dumbbell to chest).  Do not put weight down or rest between sets.
  2. Put dumbbell down and complete (100) full power strikes with your chosen weapon.
  3. Switch hands and repeat with weapon in left hand and dumbbell in right.
  4. Repeat.

If you don’t muck around this should take just under 30 minutes.

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Bold Artistic Lines (and your WOD)

Posted on July 27, 2015 | 2 comments

Bold lines make the art. Now, when I say “bold” I don’t mean “bold” as in when you make a font heavier. I mean brave and committed.

Tentative lines make bad drawings, tentative strokes made bad paintings, and tentative movements make ineffective martial arts maneuvers.  Art is art.  Bold is bold.

Take a look at the three skulls below.  #2 has less detail and is less anatomically accurate than #1.  And yet, because it is bold and committed in its line and form, it is far more striking.  Now look at #3.  It is the least anatomically correct of all.  But because it is the most bold and the most committed of the three, it is the most artistic, the most interesting, and is the most successful at conveying a feeling of “skullishness.”

How many times have you seen a martial artist win a contest on commitment alone?  Isn’t the efficacy of a technique less important that the commitment?  Which would you rather rely upon: an effective technique thrown half-heartedly, or a simpler, less effective technique delievered with full force and commitment?

Whether your art involves the pen or the sword, pick a line and commit.  What makes your art good and interesting — even art at all — is often the certainty of your hand and eye.

#1

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#2

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#3

Now here’s your Cabal Fang WOD: PTDICE (4 sets to failure of Uneven Push-ups, Half Squats, Twisters, Wide Push-ups, Split Squats).  Heavybag (12 x :30/:10  AFAYC — 8 minutes total)

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Cards, Dice, Art, and your WOD

Posted on July 23, 2015 | Leave a comment

Some people create stuff, and that takes guts.  Starch.  Balls.   Because when you create art, some people might not like it.  I’m always creating stuff, and I do so unafraid because I have to create.  To quote the late great John Lee Hooker’s Boogie Chillen’, “It’s in him, and it’s got to come out.”  So maybe creativity doesn’t take guts.  Maybe what it takes is enough creative urgency, effervescent desire, and volcanic drive to overcome the of fear of criticism and hit the LAUNCH button.

If people don’t like what I create, no bigs.  It’s okay not to like stuff.  I see stuff I don’t like all the time.   Usually I don’t say anything because I’m a creator myself, and I know that sometimes I put a ton of effort into creating things that nobody seems to dig.  So even if I think somebody’s creation is kinda crappy, I often respect the effort.  But I do appreciate constructive criticism. So when I do comment on stuff I don’t like, that’s what I usually offer.  Constructive criticism: an essential part of a nutritious breakfast.

This morning I created a video for today’s WOD.  Check it out.  If you don’t like it, do whatever you want.  Slam it, pan it, dis it, or if you’re in a Boogie Chillen’ kind of mood, just offer some constructive criticism.  Note: This workout is a variant of one of the workouts in my book The Calisthenics Codex.

Instructions: Take a deck of ordinary playing cards, remove the Jokers, and shuffle.  Put the deck on the floor and flip a card.  Black = Push-ups, Red = Squats.  Aces = 10, face cards = 12.  Complete reps as indicated.  Flip a card and repeat.  If you do the whole deck, you will have done 200 Push-ups and 200 Squats.  I got to 34 cards before I gassed.  Oh well, there’s always next time!

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The World’s Rarest T-shirt and How to Get One

Posted on July 19, 2015 | Leave a comment
This is what my t-shirt looked like after martial arts practice on Tuesday.

What my martial arts t-shirt looked like after a workout a while back.  There’s only one way to get one like it, and it doesn’t involve your mouse or your credit card.

Before 1970, logo t-shirts barely existed.  But by the time I was in high school, around ’76 or so, cool t-shirts were in demand.  Wearing some funky t-shirt that nobody else had was a one-way ticket to Coolsville.  But they were hard to get.  You had to actually attend the concert or event.  There was no Amazon, and the shirts that you could find on the shelf at JC Penney or in the Sears catalog were  strictly plain.

These days t-shirts are ubiquitous.  Every company, club and event produces a promotional shirt.  Custom ones are available from hundreds of online shops.  There are racks of wicked t-shirts available at every department store, even Target, including reproductions of classic, vintage tees.  If you’re truly hip, you can even find actual vintage tees on eBay.

But I have a shirt that’s extremely rare.

It’s a Cabal Fang t-shirt.  The only way to get your hands on one is to practice the martial art known as Cabal Fang.  You have to show up and sweat.  If you stick around long enough we’ll give you one.  You cannot purchase one with any currency other than perspiration, determination, dedication, and friendship.

Note that our shirt doesn’t say “I’m a bad-ass martial arts instructor,” “Keep Calm and Kick Butt” or “Look at me, I have a black belt in awesome.”

Our shirt is a mystery.  If you want to have any idea what Cabal Fang is, you have to ask  the person wearing it (or at least take the time to google it).  But if you really want to know what Cabal Fang is, you’ll have to go on a bit of a quest.  You’ll have to find and join an existing club to start one of your own.

Cabal Fang has no uniforms, and there are no tuition payments, belts or trophies.  Your greatest achievements will be written on your heart and soul, not on your sleeve.

As for your t-shirt, well it may indeed proclaim that you are as tough as nails inside and out.  It’s just printed in invisible ink.

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Downshift: a Poem (and your Cabal Fang WOD)

Posted on July 17, 2015 | Leave a comment

wpid-20141008_070439_lls.jpgDownshift

Step right up
See the amazing blockhead
Pound nails into his face
Hang art from hooks
In face, arms, neck, back
He no longer bleeds or hurts
Six shows a day

They say he’s a freak of nature
That he was born this way
With honeycomb head and rubber flesh
But after the last show of the day
He slides behind the curtain
And practices for hours
For your edification and enjoyment

In winter he parks his van beside the others
Two months in Gibsonton off Route 41
Reads to the kids, cuddles with the wife
Plays guitar with his feet
Naps in a suitcase
Runs naked in the pines by the access road
Reacquaints himself with sleep and serpents

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I spend a long time writing that last fitness book,  getting it ready, editing, posing for my wife to take the pictures (bless her heart!), worrying and fussing.  Then I spent a couple of months selling it.  When you’re self-published writer you have to be the entire carnival — barker, performer, driver, cook, jointie, ride jockey, you name it.  Not complaining.  It is what it is.

Sooner or later though, you have to downshift.  You can only run in high gear so long.

Time to slow down a little.

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Here’s your Cabal Fang WOD:

Today we’re taking it down a notch.  Complete an HIIT with Resistance Bands (24 x :40.  Six sets of Lat Raises, Seated Rows, Squat Presses, and rest for a total of 16 minutes) followed by a head-to-toe stretch of at least 30 minutes.

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