Travel, Book Recommendation and #CABALFANG #WOD

Posted on June 15, 2015 | Leave a comment

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I’ll be traveling this week, so after today, no WOD posts until next Monday. I did write a post for tomorrow though — not a WOD, but it’s a beauty.  See you next week!

BIKE (Warm-up for 18 mins, then ride AFAYC for 12 minutes, followed by cool down for 10 mins — 40 mins total).

Today’s book recommendation: In the background of the photo above you’ll notice the often joked about “Dark Night of the Soul” by St. John of the Cross. Required reading for anyone pursuing the mystic path, this is a short but deeply moving and important book. Many people seem to think it’s just for those of Catholic faith. It isn’t. Read this powerful little tome and you’ll see why it’s title is now a universal phrase for the ultimate struggle preceding enlightenment.

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PTDICE #CABALFANG #WOD and a review of Disintegration By Richard Thomas

Posted on June 12, 2015 | Leave a comment

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Happy Friday! Feeling a little lazy today…here’s the little 15-minute PTDICE workout I did this morning. Put a #20 chain around your neck and complete a full pyramid to 7 of Prisoner Squats, Prison Push-ups, and Twisters (that’s 49 each).

And here is my review of “Disintegration” by Richard Thomas, an A+ gut-punching noir monkey wrench to the back of your skull: http://www.goodreads.com/review/show/1303236573

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Little Free Libraries: Spreading the Love in Raleigh, North Carolina

Posted on June 9, 2015 | Leave a comment

I’m just getting over being sick, and since I don’t have the energy to be original, I’m sharing someone else’s originality. Fun post by some industrious folks availing themselves of a nifty resource. Books rock!

kaisywmills's avatarThe Dystopian Nation of City-State

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Have you seen these?  These small wonders are called Little Free Libraries.  On the honor system, readers take a book, read a book, and return a book.

On a recent visit to Raleigh, my best friend and I Google mapped our way around the center of the city and distributed copies of The Dystopian Nation of City-State: An Anthology.  Hopefully, someone’s summer reading list will be infused with the political antics of City-State’s cruel government and the hopeful, yet vengeful Illegals.

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The Dystopian Nation of City-State: An Anthology drop off points:

1.  2001 Lorimer Road, Raleigh, NC 27606

2.  119 Hawthorne Road, Raleigh, NC 27605

3.  507 South Saunders Street, Raleigh, NC 27603

4.  215 South McDowell Street, Raleigh, NC 27601

5.  701 South Bloodworth Street, Raleigh, NC 27601

Check out Free Little Libraries here.  There may be one near you!  🙂

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Circle of Death Workout

Posted on June 7, 2015 | Leave a comment

Check out this card-based random workout generator courtesy at Lyman Chen.

Adding a random element to workout choices breathes new life into fitness. And randomness is a great way to prepare martial artists for the unexpected.

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For the ultimate in random workout generation try PTDICE. These nine dice create millions of unique workouts.

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PTDICE, Kick Drill #CABALFANG #WOD

Posted on June 4, 2015 | Leave a comment

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PTDICE  (1/2 Pyramid to 10 of Wide Push-ups, Crunches w/ legs up, Dirty Dogs, Staggered Push-ups, Bicycles); Heavy Bag Kick Drill (6 x 2:00/1:00 as follows — single kicks for 2:00, shadowbox for 1:00, double kicks for 2:00, rest 1:00. Repeat twice more for a total of 6 rounds).

See that book in the background? I’m going to be doing that every time I post a workout. Who doesn’t like a good book recommendation, right?

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Grinding out the Ranger Workout

Posted on June 3, 2015 | Leave a comment

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Okay, I just sort of threw this title together from all the miscellaneous bits I’m tossing into this post.

First, I just want to share some love for my 2000 Ford Ranger which just hit the 200,000 mile mark. There have been repairs but far less than you’d expect. Still gets 23 mpg mixed. She’s my baby.
Second, today’s workout:

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Dumbbells (6 x 12 of Two-Handed Triceps Ext., Crunches, Two-Handed Military Press, and Squats). Animals (10 mins of Gorilla Walk, Alligator Walk, Shrimp, 1 min each alternating). Heavy Bag (Set timer to beep every minute and alternate Punching, Push-ups, Kicks, Squats, Combos, and rest for 10 minutes).

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Third, I want to share my Grinds experiment. If you’re trying to kick snus or snuff, this nicotine free product is a delicious alternative. It’s made from coffee and chocolate rather than tobacco. It does contaoin caffeine though, which kept me from feeling drowsy, but I need something to use after dinner or I’ll be up all night. More research needed!

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“Our blight is ideologies – they are th

Posted on June 2, 2015 | Leave a comment

“Our blight is ideologies – they are the long-expected Antichrist!” #jung #quotes

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Check out this review of I’ll Never Get Out of This World Alive

Posted on June 2, 2015 | Leave a comment

I just joined up on Goodreads. Here’s my first short review: http://www.goodreads.com/review/show/1294706189

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Dryer Disaster Aversion

Posted on June 1, 2015 | Leave a comment

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I saw a news report on TV last week about a house fire that began in a dryer duct. Then I remembered that one of my old friends suffered a house fire for the same reason back in the 90s. So I decided to clean ours out yesterday.

Yeah well, as you can see by the photo above, there was no cleaning it out.  The hose was at least as old as the dryer, 70% clogged, the plastic was crispy dry-rotten, and the whole mess was basically a tinder bundle waiting for a spark.

I replaced the old plastic hose with a new aluminum one. And I encourage you to do the same.

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I Literally Wrote the Book on Calisthenics

Posted on May 31, 2015 | 6 comments

Calis Codex cover final for webMy newest eBook The Calisthenics Codex is now available everywhere, and I’m proud to say that it’s already one of the most popular books on the subject.  It’s at #2 at Barnes & Noble and #1 on Kobo and Smashwords.

Pre-order is now over, but the price hasn’t yet gone up.  You can still get it at half price ($2.49), but that won’t last long.  It’ll be 4.99 soon.

This baby took over a year to get to market, and there’s lots of love, sweat and tears inside this digital beauty.  You’ll get plenty of bang for your buck, I guarantee it.

Go get some.

About the The Calisthenics Codex:

“The Calisthenics Codex” features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like “Gym Class Flashback”, “Steampunk Nightmare”, and “Self Destruct Sequence” to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.

Beginners get started right, with easy calisthenics such as Front Planks, Dirty Dogs and Lunges, and learn how to warm up, cool down, and stretch. Advanced players are presented with brutal exercises like Barrel Roll Push-ups, Hindu Squats, and Bodybuilders, and face tough challenges like “Gut Check” and “Death March.”

And as an added bonus, you’ll find out how to complete any workout and get your name in the Calisthenics Codex Hall of Fame!

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