Memorial Day training:) Lots of fun outdoor training:) Strong PB meals!

Here's some fun we had doing Backflips 
before training jiu-jitsu on friday:) This was alot of FUN:)
My friend matt (a great hand-balancer trains at the MBG Chi was spotting me on em:) 
QUESTION: Training outdoors V. Training indoors no matter what the weather? haha
I love training outdoors and even like it in the winter...as i bike no matter what the weather...training on the bars though is a bit tough when it's -20 outside:) hahaha heck if you own a MBG then why train outside in those conditions haha:)
MBG 1 restoration - did some solid Eischens Yoga to end last week and this week end and started doing some of my shoulder drills a bit again with the chest expander...forget about them a bit:)
MBG 2 training - today i walked all over chicago with jessie that was fun as it was beautiful out today! after that i ran in my VFF's about 1.5 miles over to a refurbished landfill and now a park on 28th and halsted...nice looking park...but it smelled like trash:) haha
after getting there just did my Soul Training for dips and chin ups for about 45 minutes:) then walked home as the heat kicked my butt:) haha
MBG 3 Plantstrong eating -

• maca cafe'
• spinach, mango, blueberries, almonds, rice milk, lifes basics plant protein powder
• kombucha Mango:) very good!!
• veggie wrap with hummus, cucumbers, tomatoes, black bean burger, mixed greens
• orange, coconut waters (2)
• apple juice and souce of life energy shake
• vegan pizza (corn meal crust, pesto pasta sauce, tomatoes, tons of veggies!!!)

good to have some great weather:)
peace my friends!!
jon

I'm back after lots of travel. Solving problems today by looking hard!!

My good friend Costallano Huffman just learned bar muscle ups about 3 weeks ago, now look at him!! Why is this, his technique is on the money; good knee pull towards elbows, keeping the arms bent, then quickly popping the elbows out and looking down quickly over the bar....He makes it look so easy and the cool thing about it is he's 6'2", 205lbs and 36 years old:) Who says you cant improve on stuff like this when you're a bit older or if you're over 200lbs...BIG HIGH FIVE COS!!!
Went to DC monday - wednesday and although it's a short distance from chicago it took 12 hours to get their haha. While there we were busy in meetings and showing some of my and my dads inventions:) and also meeting with my good friend scott sill and talking some business. Scott is a real cool guy who freely gives me great business advice and i always listen when he's talking:)
Got back late last night and so was in meetings for 4 hours today and then worked on bar muscle ups a bit with jeremy and cos...they have em down but i dont...i can do them, just not as well as they can...so i thought you know what, i'm gonna video tape myself and see what they do that i'm not doing...2 things i saw today and i one helped already...bring the knees towards your elbows...i was kipping my knees BUT bringing them up alot more on the far side of the bar....what cos does was to bring them up under the bar and not infront of it...THAT IS BIG...second point was he's really keeping his elbows bent alot as do all the bartendaz, hannibal and lord vital. Here i get great pull but in wasnt until watching today that i noticed my arms are almost straight behind the bar while his arms are at 90 degrees when he's eye level with the bar...this forced me to really pull into the bar hard and thus i missed alot of the time...the only time i could do them was if i did walk up muscle ups which if you've done them can tweak your elbow alot:)....not good:) haha....so i got the legs better today, my years of kipping knees up on far side of the bar is making it hard to do them under the towards my elbows now...but i'm getting it a bit:) The arm action for sure i'll try tomorrow....it is coming along and now i'm understanding it really well:) KEY:)
That was one problem i dealt with for awhile now but breaking it down and watching the video really allowed me to see my mistakes and correct them...now it's just a case of reps with proper form.
i'll be back to training tomorrow:) just wanted to post this video and give some pointers i learned today:)
QUESTION OF THE DAY - 2 parts : 

1. If you're doing a power wheel rollout what are the most common points of collapse and why? 
2. Why does the Power Wheel make the abs/core contract harder than sit ups, hanging leg raises and ab crunch machines?

Look forward to reading your thoughts, i'll answer both questions for you after i read them:)
jon

Fry-day!!:) 3 training drills for muscle ups & handstand p.ups! Raw Meal Day!!

One thing i'm always trying to do (along with my dad) is to invent cool training tools...to invent ways to help people (including myself:) to do exercises that we normally cant do too well and assist or resist your training in some way that makes it better. Well if you've noticed in the last year or so i'll work on something alot until i understand it really well....playing on the bar system i have in mbg chicago for all types of muscle ups, around the worlds, jumps from one to the other bars, press ups on the straight bar and then combinations. Also like to train all types of handstands as well. Out of these two the hard ones for most folks are the bar muscle ups and handstand push ups and press ups. So todays blog i'm gonna explain 3 ways for each that i attack both types of movements.
First off bar muscle ups; 
1) Around the worlds to slow negative - this really helps get the feel for the correct pathway on muscle ups as your lowering back under the bar...the hard part here is getting the around the world first...get hips on the bar and think pull your pants up and get your weight behind the bar...then doing the negative slowly...so slow you can actually stop every inch of the negative...THAT is great for you in high reps!
2) Pull up revolution muscle ups - one foot in the PUR stirrup (use a ankle attachment to secure it even more around the ankle) and use the other leg to replicate the kipping action of the legs. Then use 3 bands at first to get the movement down, then once you have it go to 2 bands and then just keep lengthening the PUR strap to longer and longer til you have zero assistance!!!
3) Jump muscle ups - this one we've been doing alot of lately and the key here is get it first at any height of a box OR jumping off the ground to do the muscle up, do negative back down. Then just keep getting the form down pat and then lowering the box OR use a slightly higher bar...box lowering is a bit easier:) haha. This one i've been doing alot of lately and for sure you can find that hard part where you can still get the MU but it's really tough to do it:) Perfect!!
Second is the Handstand variations;
1) Down dog handstands off a box - this is so simple and so hard it's a joke! If you cannot do alot of HSPU's this is a great simple one...just do a down dog push ups (down dog, then move forward and down til head touches btwn thumbs, then press backwards and up til back in DD position). From here just keep putting your feet on higher and higher boxes until your feet are high enough to challenge you properly on this exercise...when you can do some reps with feet higher than your own hip height...you're ready for HSPUs!!
ONLY DO THE FOLLOWING TWO HS EXERCISES IF YOU CAN DO 10+ KICK UPS INTO A HANDSTAND POSITION ON A WALL IN A ROW(you can use a power jumper for both of these exercises as well off a door!) Here if you are new to HSPU's and can kick up but not do HSPU's yet use 2 bands...if you can do some reps, but just need a little assistance use 1 band.
2) BXT (body x-treme trainer) assisted HSPU's (handstand push ups) - put BXT cable behind head, then place arms over the cable...then place hands on the ground about 8" from wall, keep 2 rules of kicking up into handstands, then kickup and do some assisted HSPU's. Great thing about this is you can challenge bigger ROM too with just a bit of assistance so putting hands on blocks or parallettes.
3) BXT (body x-treme trainer) assisted press ups - same as HSPUs except slightly different, stand with back to wall place bxt cable(s) on back of neck with arms over , then place hands on floor about 1 yard from wall, then walk them in just a bit, then lower chest to floor between hands, then press back up to full HS at the top....again you can add ROM off blocks or parallettes.
These are 3 great ways i hope you guys like to assist and progress your training to another level!!
TODAY:) Did some Eischens Yoga of course:) Soul Trained for about 90 minutes!! After training BJJ with mosquito and luiz for about an hour...ate all raw today....signed for some great food delivery to the MBG from this place called cousins and man they make some good stuff...add in some of my favorite kale/mango smoothies and i'm good!
Trained alot this week and i feel good and tired:) haha
hope you like the tips!!
your friend,
jon

Gave a barefoot running talk + eischens yoga, super strong training!!

MBG Chicago in january 2011:) hahaha
Man we've come along way!! Busy long day today and just made me think of how far we've come since coming down here to chicago...these shots are from January 2011 about 6 weeks before we opened!
QUESTION FOR YOU: Have you experienced the Ah Hah moment while doing Eischens Yoga? If yes, was it strong or very light feel? If not, but you just feel good, well that is cool too:) I just want you to feel it really strong and powerful like we do and like all the folks at Lululemons did tonight:) SO tell me how it is and i'll help answer your question...remember other folks probably have the same thing going on so lets get some feedback going on here too!!
Tonight went over to lululemons on the north side and talked on Eischens Yoga for Runners and it went over great! Started by talking to them about and then teaching them proper running form and then how to use Eischens Yoga to improve your running even more. We did 1 pose with feedback and 100% responded with eyes popping out and jaws dropping at how amazing they felt after standing back up:) That is priceless! Got to love that!!!

MBG 1 restoration - for sure did some at class tonight (EY beginner sequence), then did more at LLL's so simple, so powerful!!
MBG 2 training - trained BJJ with mosquito for 45 minutes then luiz for 15 more minutes til noon class started....incredible sweat!!! For training did all skills to start, working on combination moves alternating bars and floor work;

• muscle up to jump to other bar for 5 sets of 5 which was good!!
• handstand holds to planche holds 5 x 3, then tried to press back up....which was a few inches:) hahaha

then decided to do a little prison 12-2 workout of;

• handstand push ups x 12/10/8/6/4/2
• cliffhanger crawls for half reps as it's 20 feet long:) x 6/5/4/3/2/1
• did all in straight sets:)

MBG 3 plantstrong eating!!

• maca cafe'
• bananas, blueberries, walnuts,  apple juice, lifes basics (kept me going strong from 8 to 2!!)
• bananas, kale, sunflower seeds, source of life (felt great afterwards)
• organic food bar
• raw veg falafal wraps, kale salad
• blue corn chips and hummus

peace my friends:)
sleep tight!
jon

255 pound power wheel crawl for 80 yards, Awesome Soul Training and Plant Strong again:)

Here is my best heavy as possible (255 pounds) Power Wheel crawl for as far as possible....80 yards!!:)
Good day today:) Strong meals all day long, great BJJ train, great Soul Training and hanging with my friends! That is a good day:)
Yesterday we had a demonstration at mccormick place and for fun we always bring along some power wheels. We had a really good time playing with them and jeremy and i had some really fun sets! One we both did was the 2 power wheels at a time cruise:) One on your feet, one on your hands and then your buddy pushes your heels from behind as hard as you like and you just cruise across the floor like a bike! It's awesome:) Made me think of my heavy as possible power wheel crawl i did last year so thought i'd show that video for you all:) ALSO being that this is Power Wheel crawl as far as possible Month this month thought this was a fun one to show as well.
Have you been practicing your power wheel crawls? Hope so!!
MBG 1 restoration - did alot of simple movement drills before bjj this morning along with some EY:)
MBG 2 training - 90 minutes of brazilian jiu-jitsu training with mosquito today and man that was awesome, he is a bad ass and we got to train alot of tough new positions and that was great!! After that i just started doing my Soul Training (for those who dont know it's just training movements and combos that are fun and challenging to do and basically are rep and set free...you just do the moves to perfect them and then if you're struggling on a move, you chill and let your friend take a turn!!

• Box press ups - jumped into it, then did amap press ups, then forward roll to L seat, then box muscle ups (planche dips to layback levers and back to dip). 
• Muscle ups - did a muscle up and then jumped to other bar and repeated for amap reps without fatique. These two are both super fun combinations....did these two for about an hour!!!:) haha
• Then did some beat reps for push ups (plyos, tiger, side to sides) and chin ups (side to sides, in/outs, circles)....felt great!!!

MBG 3 plantstrong meals -
green drink
baby spinach, kale, beans, onions, tomato, sweet potatoes
organic food bar - protein
kale, pine nuts, cous cous, cranberries, bar-b-que seitan (good lunch at whole foods)
strawberries
vegan chili - tomatoes, beans, spinach, tomato paste
popcorn - flax oil, pink himalayan salt
QUESTION FOR YOU: Have you power wheeled lately? Well it's time to check yo'self!!
dont care how far you go or went, do it, check it. The Power Wheel is wicked my friends, if you're under 200 lbs, then see how far you can go? Can you do the 100 yards? If you're over 200lbs then do the same and see what you can do, cause i havent seen anyone beat 80 yards at 255 pounds and i want to see some folks challenge or beat that!! The time is now, go do it, see what you can do and then use the rest of the month to improve it BIG TIME!!
i want to hear how you do! I want to hear any questions you might have as to how to up your level!
i want to get amap people power wheel crawling as possible now! It's simple, it's powerful!
SO IF YOU'RE READING THIS MESSAGE....THEN TOMORROW OR TODAY GET YOUR POWER WHEEL ON YOUR FEET, HANDS ON THE LINE AND GO TO YOU CANT!!!:)
peace my friends, after you do it you can thank me:) hahaha
jon

Strong Day!! Hard BJJ train, Old Eischen Video, BodyStrong workout! Plantstrong PIZZA!!!

Here's an ol' school Eischens Yoga video from back in the day!! haha Good stuff!
Today was a good strong day of training and eating...SO WHAT MAKES FOR A STRONG DAY?
Feeling strong and energized...on a friday!! Teaching and working with vitality!
Well today was that way...despite sleeping for about 5 hours, i still ate like a champ today and man did it help me out all day long!
SO WHAT IS A STRONG MEAL TO START THE DAY?  Today it was kale, baby spinach, sprouts, mung beans, kidney beans, tomato, onions = PLANTSTRONG!! = FEELING STRONG!!
MBG 1 restoration - did my eischens yoga last night super super slow, held each pose for over a minute and MAN was i sweating like i was standing under a shower! It was awesome and i truly felt amazing after finishing that hour class last night = FEELING AMAZING AND REEEEELAXED!!
MBG 2 training - wow, today and yesterday combined was alot of solid work.
Last night - carried two 24k's in my good friend marcus's kettlebell backpack about 5 blocks over to a cool park along with my jump rope and power jumper. The walk over there was hard...did not realize how challenging it would be to put that backpack on! Then walking was rough, so it's 80 out and i'm walking with about 110 extra pounds on my back...basically i weight 330 pounds now....yes, this was a long walk :) Once there i jumped rope to warm up, then did my old favorite box jumps for 3 sets of 20 jumps onto a bench about 24" off the floor....love this one. Just focus on getting off the floor quickly and developing strong arm and leg actions. THIS is one of the best drills to increase speed off the ground which = POWERFUL JUMPING. The faster you get off the floor the higher you jump! So it's easy to see if you improve...20 jumps in 20 seconds is the goal, when you can do this either add 1 band of the power jumper and see how long it takes to do 20 jumps OR raise the height of the box and go for 20 as fast as possible...when you can hit 1 a second, increase the challenge...simple & powerful.
After that i did power jumper broad jumps across the grass with 120lb power jumper - 3 x 8 jumps
After this was same bench step ups for 3 x 5s x 24k's each leg
Alternated with 3 x 10 x 24k's double snatches
Then the fun part, walking back home farmer carrying the 24k's!! AHHHHH 10 sets of 45 steps each foot til i made it home:) hahaha CAN YOU SAY SWEATING!!
Today - did 90 minutes of BJJ, last 30 minutes was straight hard rolling with luiz! Man that was awesome! Good hard training! Sweating like crazy again!
After teaching the noon class, then Jessie, Jeremy were all sort of tired and wanted simple and strong. So we did 100 strict push ups and 100 strict body rows...very very good workout, a big surprise as doing these really strict, with focus on form and breath made sets of 20 very very hard so after hitting 40 of each i cut it down to 15's of each and finished strong and man i just love the simplicity of this workout. We dont need alot to be strong, we dont need to be fancy, just do simple, strong work and you will become stronger...that's it:) The thing i loved about this was, we were not racing, not competing to see who'd finish first or who did them in the least amounts of sets, we just all focused on solid, clean reps, so we ended all looking at each other with pleasant surprise as we all thought going into the workout that we were all zonked already from hard bjj class and none of us were really ready to do much of a workout at all...so i just said lets just do 100 of each and call it a day. Surprise! It was awesome:)
MBG 3 plant based eating

1. maca cafe
2. kale, baby spinach, mung beans, alfalfa sprouts, tomato, onions, kidney beans
3. mashed sweet potato, black beans, quinoa, collard greens, scrabbled tofu...and then some sweet potato fries!! hahaha oh yes i have fun eating sometimes too:) vegan cookie too:) we ate at chicago diner and they're really cool and gave us a bunch of food to snack on as they like the MBG:) nice perk huh:)
4. jessie's amazing vegan pizza: corn meal crust you can get at whole foods, pasta sauce (all natural), pesto sauce and pumpkin seeds, spinach, red onions, tomato, peppers, upton's chorizo seitan, daiya cheese....this is an amazing pizza...easy to make...cook at 425 for 20 minutes about and then let cool a bit, then enjoy!

Hope you all enjoy the Eischens Yoga video too:) Tell me how you like it!
jon

Educate, Educate, Educate:) simple lessons for today students and myself:)

Good friend Luiz Claudio's son Rickson joining the BJJ class warm up! How beautiful a sight is this, he is completely in the moment, following mosquito's warm up but also just having fun:) He does the warm up every night and he is so funny to watch how he moves and plays. He's 2 years old and his older brother Renzo plays too but he climbs the entire class and i mean the entire class he's climbing poles, walking on his hands, beating the heck out of a foam roller like he's in a mma fight with it:) haha It's super funny! he's 4 years old...amazing!!
Todays lesson was subtle and simple...like usual. Today (meaning wednesdays class workout) was 60 seconds on of an exercise and then 60 seconds rest before doing same with next exercise....for 10 different exercises. This is fine, no problem...one thing, here in chicago most all of these movements are brand new to all students, cleans, presses, hindu push ups and split squats then front squats and deadlifts....man that is alot of technique training. So i thought about it and decided instead of trying to force them to get it and do it fast paced and then go to the next and next i would focus on them getting full and proper range of motion on each movement, then do the 60 seconds of that movement and then we'd move on to learn, train and then do the next 60 second set...IT WORKED AWESOME!! My goal at the start of class was for all students to learn how to do each exercise with perfect form at their level. So what i did was really focus on making that happen for each and all and they got it and the results were great! Perfect example is the push up, some cannot do knee push ups without collapsing the low back and neck alot, so all i did to find the perfect challenging level for each by using higher and higher boxes til they could go all the way down to touching chest between thumbs while keeping strong alignment throughout and it worked great...we did this same approach for all exercises...did 1 arm clean and 1 arm presses same way, find right weight, then challenge properly to make them work hard for 60 seconds:)....so i took the class workouts and made them all about educating all students to how to do each exercise fully and properly and they crushed it!!
MBG 1 restoration - did Eischens Yoga beginner sequence in class...short and sweet!!!
MBG 2 training - Train technique...educate the body and mind to work together here again worked perfect for me and jeremy today as we practiced free handstand push ups for a ton of sets (about 10:) of 1 and 2s...alternated this with bar muscle ups and 1 arm assisted chin ups for about 5x5, jeremy is working on doing MU's with almost no momentum, now that is bad ass!!!:) Then we moved onto a simple and tough prison 10-2 workout of L seat chinups to chest and handstand push ups...if you did not finish your set fully then you had to do 5 x for each rep with push ups...which neither had to do and 1 cliff crawl for each L seat rep missed which i had to do 3 x's haha:)
MBG 3 plantstrong eating -

• maca cafe'
• kale, banana, mango, pea protein, walnuts, coconut water
• spinach, mango, coconut water, walnuts, pea protein...yes i know, same meal, short on time:) haha
• slice of vegan cake:) haha
• mung beans, baby spinach, almonds, onions, tomatoes
• orange

busy day, good day though and watching little rickson made the night alot of fun:)
jon

1 arm HS tips, Interesting talk today, strong soul training and plantstrong meals!

Here is a tip for getting to do 1 arm handstand holds...start facing the wall, then progress to back to the wall, then progress to free HSW across the floor while slapping your hips. This is exactly what we did yesterday as part of our SPP (specific physical preparation) along with work on the traveling rings. We alternated these two for about 3 times each and it worked out really good! It's only a bit of work, never done to fatique and it preps for higher and higher levels every day! So pick some skills you want to improve and practice them a few times a week and you'll be shocked at how much you improve!!
MBG 1 restoration - did my Eischens Yoga warrior poses, learned a lesson yesterday, did some bjj without any warm up at all and it really made my hip tight so right afterwards did my front warriors and i was good to go...lesson...warm up:) haha simple:) this is how folks tweak their necks or back usually when doing bjj...so do the warm up and then make sure to do a simple beginner eischens yoga sequence afterwards and you'll be great!!
MBG 2 training - Soul Training as usual:)
Did the 1 arm handstand practice alternated with 1 arm chin up holds with other arm out straight.
Then did jumps onto my hands on the plyo boxes into the planche press up position (inverted) then worked on my press ups from this position (am improving on this, get about 1/2 range, trying of course to get all the way up to a full handstand hold then go back down to planche press position).
Alternated these with 1 arm assisted chin ups (grabbing my own wrist on these and it worked well)
Did alot of ring work as well working side to sides and circles as well and then more handstand work. Good training:)
MBG 3 plantstrong meals -

1. maca cafe 
2. baby spinach, pea protein, rice milk, mango, banana, pecans
3. kale, mung beans, greens, dulse flakes, then sprouted bread, raw cashew butter, raw honey
4. mixed greens salad, cranberries, almonds, mung beans, sprouts...then a slice of vegan cake!
5. orange

Good and very busy day:)
peace and hope you like the HS tips:)
jon

Soul Training today??:) Listen and Learn:)

Having some fun on the monkey bars here at MBG Chicago...starting to get it:) haha
Today was interesting, had a good week, extremely busy as we added 51 new members on saturday! All needed to get intro'd to the MBG this week which meant alot more work to meet and talk:)
We did a good job too:) just by today we got a bit tired....so of course i trained again:) hahaha
Zach i know you're laughing:) haha
A GREAT LESSON i learned today was to keep it SOUL-FULL training!! Today at the end of the week, we're all getting a bit tired and today we did soul training movements...BUT we said lets do this many reps...and sets and being tired AND hard headed we did them all.
The lesson was to keep it simple, keep it soul-FULL, that means NOT counting reps, just doing movements for the fun of it, just doing movements to try fun combos (like the video we did above...now that was pure fun and soul-FULL i did on monday:). Training is becoming more and more about just enjoying for me but even i fail to remember to train just for fun sometimes and it is in these moments that i lose sight of staying connected with my soul and end up doing what my brain says i'm to do instead of what my soul says I WANT TO DO:) Today...i learned this lesson:) It is cool, just did a few extra work...yeah i tired:) but not too bad...still had fun today:) This lesson hit some when i was watching a show tonight, chimps like us, jane goodall was sitting and chillin' with some chimps in the wild and man they were chillin, chasing, playing, climbing, eating and repeating!!:) NEVER did they seem to force things when they had the choice....they played alot, chilled and ate alot...THAT hit me and made me realize today was my ego saying do X amount of work....my head speaking. Soul Training is about listening to my gut, my soul and following it and staying connected:) So maybe it's good that it happened today on the last workout of the week, so i learned and listened and will be even more connected and happy next week:)
MY QUESTION FOR YOU TODAY: are you aware or not aware of when you get in this mode, get to this point in life or training when your soul says, i'm done and your head says keep going you said you're going to do X amount of work today so do it.  If not do you even catch yourself after the fact that you did not pay attention to your gut/soul telling you "CHILL OUT MAN":) If you are "HIGH FIVE" my friend, cause that is cool and connected!!:)
Worked all day today and got to chill with jessie a bit tonight so that was cool. Mostly looking forward to sunday...our rest day:)
Hope you all had a good one and look forward to hearing your thoughts:)
Peace my friends!
jon

MBG 3 at work!! Strong workout! Strong Meals!

Super Strong Dinner!!

Today was a very Strong day in all ways:) Got alot of work done:) Taught 3 great classes where the students crushed it...mmmm, mmm....or got crushed:) hahah in todays instructor led workout...all the higher level students did feet up on box push ups, regular chin ups, hold at bottom of squat while fingers touching floor then jumps onto 24" box then JGXT leg curls with supine bridge holds. ALL were done with me pausing them at the hardest part of each rep....man they worked crazy hard and all left wiped out:) BUT that was just the workout, we practiced handstand walking and traveling rings for warms ups which was a blast, then did some around the world practice too:) A BLAST!!
QUESTION FOR YOU: I want you to think about this question for a minute...do you eat for;

1. health / performance regardless of taste? 
2. health / performance with great taste?
3. comfort all about taste regardless of health?

SECOND QUESTION: Do you stress over how you eat? OR do you not worry at all?

MBG 1 Restoration - did range of motion work with JGXT for shoulders and hips = feels great!
MBG 2 Training - another great Soul Training workout!!
Did a few sets of L seats to press up holds, then did barely assisted handstand press ups off plyo boxes
Alternated these with barely asssisted muscle ups off floor with dip and jump to other bar...DIZOPE!!:)
Then did some crazy muscle up to kip dip and jump to second bar 5' away!!! getting this is awesome!!
Finished with doing some partner sitting on my back push ups (150lbs) for sets of 8
Alternated those with various fun pulls:) LOVED THIS WORKOUT...FEELING STRONGER!!
MBG 3 Plant Based Eating!!

• Maca cafe'
• kale, blueberries, rice milk, walnuts, coconut oil, life's basics plant protein
• spinach, banana, water, flax meal, pea protein and some SOLife, raw cashews
• collards, tomatoes, onions, beans, sweet potatoes
• drank a gallon of bengal spice tea today too:)

Simple day of eating, training....class did awesome too:)
Good Day!!!:)
jon

Off the hook Soul Training today, 45 new students this weekend! Strong meals!!

Steffon breaking a muscle up down, man he is killing this and making it look beastmode easy:) haha
Hey you all:) had a good day today...crazy busy still...another 12 hour day:) Had some good lessons today...one during my workout...a great way to challenge my workout....patience is a virtue:) a second during all of the 3 classes i taught today here in mbg chicago....and third watching luiz's son renzo tonight.
LESSONS FOR TODAY:
First i learned a great way to help out to improve muscle ups, stef in video is gonna show clean muscle ups, what we did in our workout today was the same, but we assisted it just a bit by pushing off a soft mat on the floor...worked great. Simply use your legs to jump into a muscle up, then keep lowering and lowering the box til you can barely use anything and it's working great! LESSON - do it first, then challenge it more and more with same perfect technique:)
Second, in teaching the classes...going with the flow on each class, as i mentioned we added 45 more students this weekend!! So lots of new faces today and it was great! broke down each class and workout into the simplest ways to do cleans and presses and man they all nailed it!! Tell me if you want and i show a simple way to teach it to you all:) We did this for two classes and one class we just played on the traveling rings for the whole class! It was a blast!!! They loved it! LESSON - in the noon class...go with the flow...FUN we had!! In the night classes we broke it down together step by step and then high rep'd it for the stability level folks and they nailed it!!
Third watching renzo tonight, this kid is 4 years old and never never stops once he walks in the MBG Chicago:) he climbs all the poles and ropes all the way to the top, down, across, everywhere, he even handstand walks about 5 steps already!! this goes on for 2 hours straight!! He is amazing and what i learn from him is he naturally does everything so well...he is never restricted and constantly explores and because of this after being here just over 2 months he is climbing and crawling at levels i've never seen from a kid this young! He keeps this up look out BJJ world:) cause he's gonna be like rolling with a silverback gorilla!! LESSON - PLAY PLAY PLAY...talk about soul training...that is all he does!! and you should see his arms!!! Crazy!!:)
MBG 1 restoration - led Eischens Yoga in 5pm class and man did it feel great! Do it daily and you will feel great my friends, i promise....30 days of EY beg seq!!
MBG 2 training - 2 hours of Soul Training with my two soul brothers Cos and Jeremy!!
Played with box press ups into handstands for awhile
Then played with the bar muscle ups then did a ladder workout with them...all did 1 with a good full dip at the top of each one, then did 2s with 2 dips to chest at the top of each rep, then 3s, 4s, 5s with double dips for each rep...THEN we started really having some fun and on our second ladder up to 5s we began to do the dips and jump to another bar and we did it!! it was a blast and man it is wicked cool! No lord vital yet:) but we're getting there:) haha
Then we did some bar to bar swing to release and grab next bar and swing and release and grab again. This is an awesome exercise and is a crazy full extension too! A blast of a workout!! 3.8**'s
MBG 3 plant based eating -

1. maca cafe'
2. spinach, banana, mango, SOlife, lifes basics, raw nuts 
3. bengal spice tea
4. kale, mango, SOlife, lifes basics, raw bar, banana
5. bengal spice tea
6. spinach, tomato's, onion, black beans, sweet potato
7. vegan cheesecake:) haha crazy good:) haha

Have a good night sleep my friends!!:)
jon