Tag Archives: calisthenics

Martial Arts Compliant Calisthenics

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I haven’t always done a perfect job of practicing my calisthenics in a”martial arts compliant” fashion.  I just sort of trusted that if I did my calisthenics I’d stay fit.  And to some extent that’s true.  From Sparta to Parris Island, calisthenics have always been the way to get human beings fit to fight.

But as I get older I simply cannot afford to throw sweat at the wall and see what sticks.  I just don’t bounce back after high volume training sessions like a used to.   To stay powerful and healthy I need to maintain intensity while cutting total volume.

That means I need to get maximum bang for every drop of sweat expended. That’s called efficiency.  And there’s nothing wrong with you being efficient either.

So what I’ve started doing with much more consistently is making my calisthenics “martial arts compliant.”  See video below.

Self Destruct Sequence 30:20:62


Just completed my personal best on the Self Destruct Sequence workout from The Calisthenics Codex — 30:20:62 (that’s thirty minutes and twenty-one seconds in English words and round figures).

Give it a shot and let me know how it goes.  If you’re feeling sassy, shoot a video and post a link in the comments section in The Calisthenics Codex Hall of Fame.

  1. Zombie Squats (50)
  2. Push-ups, diamond (25)
  3. Jump Squats (100)
  4. Bodybuilders (25)
  5. Pikes (25)
  6. Jump Squats, split (50)
  7. Pushups, barrel roll (25)
  8. Bicycles (50 each side)
  9. Burpees (25)
  10. Twisters (25 each side)
  11. Wall Touches (100)
  12. Push-ups, hopping/clapping (25)

The Calisthenics Codex — which has a 5-star ratings on Goodreads and Kobo by the way — is fully illustrated with photos.  Beginners get started with easy routines like “Circle Time” and “Bad Karma” eventually working up to tough challenges like “Gut Check” and “Death March.”  12 workout types.  26 lists of calisthenics with names like “Gym Class Flashback,” “Steampunk Nightmare” and “Self Destruct Sequence” to create one of over 2 million possible workouts!

The Tentacle Porn Reclassification (and your WOD)

Here's the cover to my new supernatural romance eBook bundle.  Pretty, huh?

Here’s the cover to my new supernatural romance eBook bundle. Pretty, huh?

Out of the frying pan and into the fire.

For some reason I had this idea that my books would fare better if reclassified as Supernatural Romance instead of as Horror.   Maybe it had been preconceived notions or simple machismo that had clouded my eyes before,  but I had the realization that my novels were actually romances.

So that’s where I put them.

And this morning I scoped out the competition, and what do I see?  Books with titles that include words like BBW, Sexy, Wild, Penetration, Lust, Erotic, and so on. I’m up against a bundle called “Monster Lovers” which apparently contains “Tentacles, Demons and Slenderman, Nonhuman, Kinky, Fetish, Supernatural, Impregnation, Pagan, Paranormal Erotica.”

Wonderful.  I mean, to each his own.  I’m not hating — read what you want.  I’m just a little disappointed because I had hoped to find my books lined up with similar books.  Is that so much to ask?

If you want to pre-order out my Supernatural/Paranormal Romance Bundle — which contains non-explicit sex between caring partners but no tentacle porn — here are the links.

Calis Codex cover final for web

I also wrote a calisthenics book that ‘s selling like hotcakes. Gitcha some.

And now for your WOD:

  • AMSAYC in 11 minutes of 8 Fingertip Push-ups, 8 Twisters, and 8 (per leg ) Front Lunges.
  • 4 x 3:00/1:00 of Weapon Combos vs. air.  Go hard or go home — full power practical combos from close to long range.    Combo Example with Cane: Two-handed bracing strike to face, two-handed poke x3 (high, low, mid-section), clearing maneuver x3, overhand figure 8 x3.  Alternate hands/stances.

New Art, Richmond Zinefest, KOBO, etc.


I’ll be rolling out a couple of new products at Richmond Zinefest this year. Instead of coming right out and telling you what they are, I’ll just tease you with some of the preliminary sketches and give you a hint: one of the products is a mini booklet and the other is an 11″ x 17″ fitness poster.

If you’d like to see and/or purchase these new products, or if you’d simply like to take the opportunity to pie me in the face, shake my hand, or demand a refund or autograph, please do stop by my table at Richmond Zinefest on October 1oth at the main branch of the Richmond Public Library, 101 East Franklin Street.


So check this out: The Calisthenics Codex has taken off over on KOBO. Its sitting at #3 under its subject, and some nice person gave me a 4-star review. Thanks nice person!  It’s so much more fun to write stuff that people actually read and enjoy.

As an artist you have to just go “Oh well,” and keep producing.  I put a ton of work into three novels that barely get read.  But I can’t let that get me down — I just have to say “Oh well,” and trust that someday tinder will take spark and they’ll go poof.  You can’t look down.  If you look down you’ll fall.

I really think that one of my secrets to success in life has been this:

I’m too hardheaded, or just plain stupid, to know when I’m beat.  So I just keep coming out for the bell instead of staying on the stool where I belong and, eventually, I win a few fights by sheer determination and luck.

Might not be the most brilliant plan, but it’s all I got.  I just keep on swinging.

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.

“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.


I Literally Wrote the Book on Calisthenics

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!

Last Chance Deal and Your #CABALFANG #WOD

First let’s get to today’s Cabal Fang WOD.  Hike and Cane (or secondary weapon) Practice:  Hike away from home with 30% body weight pack for 1 mile minimum (a local park or abandoned lot is a nice destination).  Leaving your pack on, stop and drill with your practice weapon for 10 mins — all strikes, all angles, both hands, etc.  Hike back and you’re done.

Calis Codex cover final for webWhat’s this about a last chance deal you ask?  Time’s running out to pre-order The Calisthenics Codex for $2.50.  Price doubles June 1st.

Click here to pre-order at Barnes & Noble

Click here to pre-order on iTunes/iBooks

About “The Calisthenics Codex” by Robert Mitchell Jr.:

Centuries old and still going strong, calisthenics remain the most effective and efficient way to get in shape and stay that way. Whether you are a beginner just starting out, a dedicated weekday or weekend warrior craving variety, or a hardcore athlete looking for a fresh perspective or a new challenge, “The Calisthenics Codex” has something for you.

Over 2,000,000 possible workouts! “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.

People who know the truth about functional fitness — from elite military forces to boxers, MMA fighters, models and actors — rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of “The Calisthenics Codex”, fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination.

What are you waiting for?

Running vs. ?


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!