Downshift: a Poem (and your Cabal Fang WOD)

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.

Ground-fighting Conditioner #3

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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.

Inherent Animism

An outstanding, post from A Forest Door that started my day off with a double shot of joy, hope and fun.

Weights, Heavy Bag #CABALFANG #WOD

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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.

The History of the CCC and a Possible Future

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From 1933 to 1942 there existed, as part of Roosevelt’s New Deal, an organization known as the Civilian Conservation Corps.   During a time of economic crisis, with the Great Depression raging and employment rates soaring upwards of 25%, the CCC provided young men aged 17 to 28 with valuable life, job, and leadership experience.  In addition to room and board, they were paid $30/month (equivalent to about $500 in today’s money) of which $25 was sent home.

The work was hard and the conditions often harsh.  Still, the average recruit put on about 11 pounds of body weight during the first three months.  I’m guessing most of that was muscle, because in only nine years the 3.4 million young men who participated in the program built just about every state and national park in the United States — 800 of them!  They planted over 2 billion trees, stocked almost a billion fish, constructed 125,000 miles of roadway, cleared 13,000 miles of hiking trails, and strung 89,000 miles of telephone line.  During time off they enjoyed on site recreation centers and free classes.  40,000 illiterate youth learned to read during their time in the corps.*

This is America at her best.  Not just because it was a quality program — it really was — but because it was made up of quality young men.  Sadly, I don’t think this program would fly today.  Congress would call it socialism and wouldn’t fund it, young boys wouldn’t sign up, and the public would say it’s inhumane to put kids in tents and make ’em shower cold.

But what if?  What if we could get funding and we could get young people to sign up?  What if we put some young kids to work doing conservation oriented things?

Maybe we don’t need to build any more national parks, but we sure need to start earnestly fighting climate change.  Young people could build community gardens.  They could install insulation, solar water heaters and solar panels, and rain catchment systems in public buildings, businesses, and private homes.  They could go into cities ravaged by economic and environmental disaster, places like Detroit and New Orleans, and reclaim abandoned properties by cleaning, restoring, and getting them occupant-ready.

We could educate hundreds of thousands of young people about climate change and train them for jobs in what certainly will be — or sure should be — a growth industry in the coming years.

Just a thought, a pipe dream.  But there’s so much work to be done to fight climate change and so little time before we’re over-run by an enemy far more dangerous than ISIS or Al Qaeda.  And I can’t think of a corps more capable of meeting that enemy head-on.

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* Statistics courtesy of Idaho Public Television.

Calisthenics Codex Hall of Fame Update

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.

Weapon Practice, Tire Work-out

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

“The Prisoner” Heavy Bag Conditioner (Video!)

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.

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

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

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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