Robert Mitchell Jr.

Running vs. ?

Posted on May 7, 2015 | 1 comment

Never cared much for running, and when I gave it up — except for the occasional 20 minute fun run or something — I didn’t feel like I lost anything in terms of overall fitness.

Now it turns out there’s evidence to support my feelings. And I just saw another fitness writer who feels the same way except he likes kettle bell circuits whereas I prefer calisthenics.

Kettlebells are cool, but they ain’t cheap. Calisthenics are the fastest, cheapest, and safest (in my opinion) way to get fit. No equipment, no gym memberships, no extreme workouts.

Want to learn how to incorporate calisthenics into your fitness regimen? Click here for info on my forthcoming book “The Calisthenics Codex” including preorder instructions. Preorder it at half price until June 1st — only $2.50.

If you love running, by all means keep having fun. But if you just plain don’t like it, do your heart, knees, and sanity a favor: stop running and do something you enjoy!

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Posted in Martial arts, Writing

Tagged calisthenics

I have an eclectic taste in music. Like a little bit of everything, enjoy a nibble of this and a taste of that. My favorites are so varied that there’s no discernible pattern — Blue öyster Cult, Steve Earle, Kyuss, The Sword, Coheed & Cambria, Devo, Killing Joke, Tool, Dio, Black Sabbath. Thought it might be fun to see Manson.

Just got home and I can’t sleep.

Manson took command of the stage, slithering like a snake charmer at long last become one with his pets. Exuding raw potentiality, inky chaos, and Velociraptor pheromones, he made me feel as though he might do anything, say anything, become anything.

They could feel it too, the tattooed youngsters and burnt out Courtney Love lookalikes, the Beevis & Buttheads, the curious rednecks, and of course the Goths and the scary kids who scurried about like scarab beetles in every dark corner. By show’s end they were all in his hip pocket, me included, swaying to the sounds, gathered together at the Golgotha of his mesmerizing performance.

If you get a chance to seen him, by all
means do so.

Partially in the light, partially in shadow, the pale emperor is guaranteed to hypnotize.

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Posted in Writing

Tagged Marilyn Manson

A Video and your #CABALFANG #WOD

Posted on May 6, 2015 | Leave a comment

After last night’s workout I was so sore that all I could do this morning was a bike ride and some stretching. If you want to get sore too, here’s what we did:

Wrestling: 8 x 2:00/1:00 of free play followed by this Constitutional: Russian Squats (50), Get-ups (25), Mountain Climbers (50), Neck Bridge (90 secs), Staggered Push-ups (25), Side Lunges (25/side), Pikes (25)

And now a short video of my guys wrestling last night:

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Posted in Martial arts

Tagged cabal fang, WOD, wrestling

“Symbols are to the mind what tools are

Posted on May 5, 2015 | Leave a comment

“Symbols are to the mind what tools are to the hand–an extended application of its powers.” #DionFortune #quotes

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Posted in Uncategorized

Strike Count Power Drill #CABALFANG #WOD

Posted on May 4, 2015 | 1 comment

Warm up with some either traditional forms practice or the equivalent, such as shadowboxing or the like, followed by a few low-key, warm-up rounds on the heavy bag.

Strike Count Power Drill: Set timer to beep every 30 seconds and start. Hit the heavy bag with as many full power shots as you can for 30 seconds, then rest for thirty. Count number of blows on the 4th set. Break for 2 mins (4 x :30) and start again. Count hits on 4th set once more. If count is less on the second go-around, complete 100 Squats.

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Posted in Martial arts

Tagged cabal fang, WOD

Saturday Special #CABALFANG #WOD

Posted on May 2, 2015 | 1 comment

(1) TIRE HALF PYRAMID to 12 of Tire Slams, Tire Squats, Tire V-ups for a total of 78 each (Exercise explanations here).
(2) CONSTITUTIONAL: 25 Log Push-ups, 50 Wall Push-ups, 100 Squats, 50 Sit-ups, 25 Get-ups, 25 Barrel Roll a.k.a. Sit-out Push-ups, 100 Side Lunges (50 each way).
(3) 5×2:00/1:00 Kickboxing combos with plenty of pops, rolls, slips, checks and weaves

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Posted in Martial arts

Tagged cabal fang, WOD

BIKE #CABALFANG #WOD (and some #Thorogood)

Posted on April 30, 2015 | Leave a comment

BIKE POWER: Set timer for 15 min intervals. Ride at relaxed pace, without touching the highest front gear, until timer beeps. Then turn around, shift to biggest front gear, and head back home AFAYC shifting only on rear gear. Complete 250 Push-ups less 50 for every minute left on the clock (in other words, if you make it back in 10 mins you don’t have to do any).

And for no reason whatsoever, here’s one of the songs I listened to on the way to work this morning.

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Posted in Martial arts

Tagged bike, cabal fang, Thorogood, WOD

A Shot at Fitness Fame for Rookies and Heroes Alike

Posted on April 29, 2015 | 1 comment

Not everybody can be a Hall-of-Famer, which is a shame, because once you’re in the “________” Hall of Fame (fill blank with your choice) that must be a pretty good motivator to keep going and set an example for the people following in your wake.

So I created the Calisthenics Codex Hall of Fame. I made it pretty easy to get in, but not too easy, a brass ring for rookies and beginners, a little motivation to get on, or stay on, a workout plan. For die-hard fitness freaks, it’s a chance for you to brag a little.

All you have to do is get a copy of my book The Calisthenics Codex, complete any workout in the book, and point me to a photo or video of you doing one of the workouts (complete instructions here). Doesn’t matter if it’s the easiest (“Circle Time”), the hardest (“Death March”), or one of the others in between.

Pre-orders for The Calisthenics Codex are open. Go get it now at half price. Release day is May 30th, after which the price goes up.

Click here to pre-order at Barnes & Noble

Click here to pre-order on iTunes/iBooks