Category Archives: Martial arts

Ground-fighting Conditioner #3

Posted on July 16, 2015 | Leave a comment
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This morning’s playlist

Today’s Cabal Fang WOD is Ground-fighting Conditioner #3.  Set timer for 12 x 1:30.  Place heavy bag on floor and start timer. Mount bag and strike 10 times, body lock bag, 360 barrel roll back to mount, repeat until timer beeps. Roll to bottom position. Scissor lock bag and strike 5x, roll to left side and strike 5x, roll to right side and strike 5x. Repeat until timer beeps. Place bag perpendicularly across body. Shrimp and bridge until timer beeps. Repeat  cycle 3 more times for a total of 18 minutes.

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Weights, Heavy Bag #CABALFANG #WOD

Posted on July 15, 2015 | Leave a comment

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Here’s a little 30-minute WOD for your edification and enjoyment:

WEIGHTS: As many sets as you can in 15 minutes of 12 each Kung Fu Curls, Ripcords, Shrugs, and Side Lunges. HEAVY BAG: 5 x 2:00/1:00 AFAYC of Punches, Kicks, Punches, Kicks, and Punch/Kick Combos.

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Calisthenics Codex Hall of Fame Update

Posted on July 14, 2015 | 1 comment

hofIf you’ve read my book or poked around this site you know that I started a Calisthenics Codex Hall of Fame (CCHOF) to recognize people who are actually doing the workouts from my book The Calisthenics Codex.

To set an example for you folks, I’ve added a video of myself completing one of them — the one called “Very Bad Karma.”

Go check it out.

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Weapon Practice, Tire Work-out

Posted on July 13, 2015 | Leave a comment

imageToday’s Cabal Fang WOD:

Practice your secondary weapon (I worked with my cane) for at least 10 minutes, making sure that you spend at least 1/3 of that time practicing with your off hand.  Then get out an ordinary automobile tire and set a timer for 12 minutes.  Complete as many sets as you can before the timer beeps of 10 each: Tire Push-ups, Tire Squat Presses, and Tire V-ups.

Not familiar with auto tires as a workout tool?  Want to know how the tire exercises roll?  Check out this nifty little eBooklet available for download from the PTDICE website:

TIRES: Auto Tires for Solo and Group Fitness

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“The Prisoner” Heavy Bag Conditioner (Video!)

Posted on July 10, 2015 | Leave a comment

Today’s Cabal Fang WOD is a lovely little heavy bag conditioner I’m going to call “The Prisoner.”

Set timer for 1:00 repeating intervals. If your bag isn’t marked with specific targets, do so before you begin. Punch the bag for 1 min with maximum focus and ill will, counting all misses. Then do as many Prison Push-ups as you can in 1 min. Then kick the bag for 1 min with extreme stank, counting all misses, followed by as many Prison Get-ups as you can for 1 min. Rest 1 min. Repeat 3 more sets for a total of 20 minutes. And then finally, complete 1 Prison Push-up for every missed punch or kick. Advanced variant: add a weighted vest (I used a #8).

Just in case you don’t know the exercises, here’s a quick video of the two “Prisoner” Calisthenics mentioned above.

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Kick Conditioner #WOD and I’m in 2nd Place

Posted on July 9, 2015 | Leave a comment

So it looks like my book The Calisthenics Codex is #2 in the iTunes/iBook store (screenshot below). If you haven’t  checked it out yet, here are the links.

Now for your WOD.

Kick Conditioner: Set timer for 6 x 2:00/1:00. As many kicks as you can for 2:00, then as many Squat Presses as you can for 1:00. Repeat. Beginners press at top of Squat, advanced players press at bottom (don’t sway your back!). Start with light weight and step up each round. Take as few 12 second breaks as needed to finish.

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Today’s WOD and a Special Meditation

Posted on July 8, 2015 | Leave a comment

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Sandbag Workout: AMRAYC in 15 mins of 10 each w/ #20 sandbag – Front Lunges, Walking Push-ups  (one hand on bag, alternating), Squat Presses, Back Crunches (no bag), Crunches (bag on chest), Get-ups  (bag on shoulder).

Ancestor Meditation: Assume your chosen posture, close your eyes, and regulate your breathing. When you’ve settled in, recall a relative who’s passed on. Select a specific memory of him or her, a wholly positive one, and step into the scene. Honor your ancestor and his or her memory by reliving the moment you selected, re-experiencing it with as much detail as possible.  Spend at least 10 mins on this work. 

I used a memory involving my father. Today is the 7th anniversary of his passing.  Rest in peace Pop.

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My ancestor shrine

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Your WOD and Etymology for Flag Wavers

Posted on July 3, 2015 | 1 comment
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Which way is up?

Today’s Cabal Fang WOD is as follows:

Medicine Ball Tabata: 24 x :20/:10, cycling through Squats (bounce ball off wall as you go down), Sit-ups (bounce off wall at top of each), and Push-ups (both hands on ball). Bike: 24 x :20/:10. Ride AFAYC for :20 and rest for :10, staying in the top 3 gears for the duration.

Now for some word talk.

Etymology is the study of words and word origins and should not be confused with Entomology, which is the study of insects and bugs. What’s “bugging” me is how some people are unwilling to let go of some words and symbols as definitions grow and evolve.

Imagine you met someone who still wanted to use the word “faggot” for a small stick, like we used to in Shakespeare’s time. This person would be misunderstood around the campfire, and depending on who was in attendance, hilarity might not ensue. He or she would quickly learn to employ another word in the common usage (like say “twig”) or else risk being perpetually misunderstood. Likewise with “motor carriage” and “talkie.” How many times would this person have to hear, “Dude, they’re called cars and movies!” before learning the modern words?

I love movies, and I call them movies so that people will know what I’m talking about. I love and am proud of what’s great about the culture of the Southern United States — the food (collard greens!), the hospitality, the architecture, the charm, the flora and fauna, and most of all the people — but I wouldn’t dream of waving a Confederate flag around because in the common usage it means treason, slavery and bigotry. I don’t want to be misunderstood.

I have a few friends who I’m pretty sure aren’t bigots, or even closet bigots, who just can’t let the old symbols, words, and phrases go. I hate to see them being misunderstood.

I really hope that’s what’s going on. But when folks just keep rationalizing the old symbolic language, even in the face of changing definitions and the evolution of societal norms, it makes you wonder if they really are being misunderstood at all.

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1 Mile Dry “Swim” #CABALFANG #WOD

Posted on July 2, 2015 | Leave a comment

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1 mile dry swim: Set timer for 60 x :20/:10 and complete 15 cycles of Prison Push-ups, Swimmers, Flutter Kicks, and Front Plank (a Swimmer is like a Superman except that you move arms and legs as if swimming). 30 minutes total.

Note: Add a 30 minute bike ride and a 30 minute run and you’ve got the “dry Triathlon” that call the Psyathlon.

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Form, Resistance Bands #CABALFANG #WOD

Posted on June 29, 2015 | Leave a comment

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Your Cabal Fang WOD and book recommendation are as follows:

Form: Spend 15 minutes working on some aspect of your form — deconstruct and rebuild a particular strike, maneuver, or technique. Resistance Bands Tabata: Set timer to beep every 30 seconds and complete 8 circuits of 30 secs each of Bicep Curls, Squat w/ Military Press (press up as your butt goes down), and Seated Rows. Should take about 10 secs to transition between exercises, which means you’ll be working :20 on and :10 off for 12 mins total. Note: Watch your form on the Squat Presses. Thrust pelvis forward to prevent swaying and stress in your lower back.

Today’s book recommendation is the Timaeus of Plato. See the connection? Timaeus concerns the world of forms and the creation, properties, and nature of the universe.

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