Last week of cycle:) GO HARD and EAT Strong!

My outdoor training playground....a middle school:)

Hey my friends, man i'm looking forward to finishing strong this week and then taking a well deserved week off. For the week off plan as much massage, rest and yoga as possible! In classes were going to do lots of indian clubs, chest expander, wrist mobility, traveling rings, Eischens Yoga partner feedback on all poses including lots of handstands, backdomes and warrior poses....including lots of rest pose!!!
So:) here is last weeks results since my last post:
MBG 1 - restoration: been doing Eischens Yoga beginner sequence daily, hadnt been doing it more than a pose a day for last few weeks and doing the whole sequence daily has made a big positive difference.
MBG 2 - training this week was challenging but i made it:)
Wed - did 100s of pull ups and 100s of planche dips and that's it and it really felt good....did this cause did not sleep well and body felt exhausted so i toned it down and it worked great!
Thursday - did same legs as tuesday...100s of PJ180 hindus and hip extensions 10x10 = sweat!!:)
Friday - did 20/15/10/5 afap workout 

1. HSPU off 6" boxes (with slight kick) did better here for sure, less overall sets
2. Bar MU's with jump much better here too!
3. Bodyweight cleans with PJ 160 from 12" box to 24" box

1st record with same exercises 7.28.11 was 28:21, then Previous record was 26:45, Friday 23:58*!!PR
MBG 3 Eating like a Gorilla!!

• Spice tea
• oatmeal, blueberries, banana, walnuts, sun warrior protein
• kombucha
• kale, cous cous, pine nuts, walnuts, beans, corn, peas
• organic food bar
• ezekial sprouted tortilla, hummus, avocado, vegan patty, tons of kale lightly steamed
• peanut butter cookie (vegan:)

STILL improving despite very heavy workload and travel to start the week...so that's cool!
listened to my body and chilled a bit...also cool!
Finishing the cycle this week...cool!
Going to NYC this week to train on the bars with some of my friends!!:) ...... priceless!!!:)
Peace everybody,
jon

Back in Madison, Strong week of training results! Powerful Plant meals...my message for today too!

A re-cap of my last few days and what i saw and what can be....honor is earned not given!
My friends, my ancestors lived a life with a simple goal of living with honor...of doing the right things for people and planet, making positive decisions that enhance people and planet today and for future generations. The other day i saw a sight that was disappointing but also inspired me to continue to do my best to live with honor and to help others to do their best to live with honor. (if you want a great book on honor read "Neither Wolf, nor Dog" by Kent Nerburn) My wish is not to knock anyone only to inspire to our greatest self we can be. I believe in the path that mbg is on and sometimes when i see things like i did i just think why and this one has hit me before so had to talk about it:) hope you dig it.
My last week of MBG 3 has gone very well despite much travels and some challenges:) haha "Cant climb a smooth mountain" one of my clients once said to me!
MBG 1 restoration - been a little behind on this and only got in 1 pose a day, which still felt great! Dont knock yourself if you cannot do the whole Eischens Yoga sequence, 1 pose is cool no doubt some days too:)
MBG 2 training -
FRIDAY AUGUST 19th: 20/15/10/5 afap Previous Record 28:21

1. 2 foot Jump bar MU's:          13, 7 (20)    10,5 (15)    10 (10)    5 (5)
2. BW clean + PJ 160 to 24":   13, 7 (20)    10,5 (15)    10 (10)    5 (5)
3. BW push pr off 6" boxes:   8,5,4,3(20)    6,3,2,2,2 (15)  4,3,3 (10)  3,2(5)

• 20 - 9:50*    15 - 18:45*    10 - 24:35*    5 - 26:45 New PR!!

Saturday, Tuesday did Power Jumper 180 hindu jumps and full ext DL's 10 x 10 = great!!:)klm,
MONDAY AUGUST 22nd: Boomerang 45/45 Previous Record Reps Total with 20lb vest 182

1. HSPU's x 14 ties PR (10 in a row also ties PR for this cycle, all time is 12...set 10 years ago:)
2. Bar 1 leg MU's x 6 (tough one but this is getting better i still feel:)
1. Put 20lb vest on here for remainder of all exercises
3. Dips x *43 New PR
4. Kips x 28 (record is 29) with vest
5. Push ups x *41 New PR
6. JGXT MU's x *18 New PR
7. Tiger push ups x 18 ties PR
8. JGXT body rows x *33 New PR

New Personal Record of 201 reps!! when 1st doing this with 20lb vest i got 150 reps!!

WEDNESDAY AUGUST 24th: J Rock 3 x amap of each of the 6 exercises....had to switch that though today as 2 nights of 3 hours sleep each night and lots of travel left me tired and so decided to modify it and have some fun!!
Did only skill training today for about 5 rounds alternating some parallel bar work with chin up bar work...working to make some nice combinations on each and have fun and we did!! very cool!!:)
AFTER did my extra work:
100 reps of pulling and 100 reps of pushing as follows;
5 wide pullups > 15 assisted chin ups = 20 reps for 5 sets
5 half HS press ups on bars > 15 planche dips = 20 reps for 5 sets
left the park feeling amazing!! Making me very happy:) haha
MBG 3 Eating like a Gorilla!! No doubt this is true this week, strong meals all!! Kale, spinach, mangos, blueberries, walnuts, almonds, black beans, pinto beans, pumpkin seeds, cous cous!! All strong individually and together!! Each meal do you ask yourself did this make me feel better or not? DId this meal make me feel strong or weak? Simple questions powerful answers!!
My friends, i really hope you dig what i am saying and the path you, me, we are on! If you do and you are living with HONOR then i ask you are you sharing it with others? are you working to walk the walk, to be a shining light for others to see and be inspired by? IF NOT? then why not? What can you do to live with honor and make you (person), people and planet a better place for now and future?
You can my friends, think who you are at your greatest and be that....now!! Think of yourself being a shining star that inspires yourself, family, friends and all others to do better as well:)
We may know this, we may not, in either case it's good and honest and IS about living with HONOR!
Peace my friends!
jon

J Rock numbers way up! Plant based super wrap! and Power Jumper Strength Video!

Heres a video of how to use the Power Jumper for leg strength! Deep Squats & Hip Extensions for 100s of each is what i've been doing on T, R, Sat and my legs are feeling alot healthier:)
MBG 1 restoration - Eischens Yoga sequence, also focused on supine bridge and front warrior. Focused on many sets of it and the 4 points of pressure on hands and feet on each pose....simple works:)
MBG 2 training - Tuesday & Thursday did above Power Jumper routine, Wed J Rock CRUSHED IT!!
TUES & THURS: Power Jumper 180 x 25 reps of deep squats and full hip extensions for 4 sets each. Then did some planche, levers and hanging leg raises.
WEDNESDAY: J ROCK 3 x AMAP of each exercise (set 1 / set 2 / set 3)

              1L Jump MU  >   ATW  >  TypeW  > HeadB's  >  L seat >  2L Jump MU  =  TOTALS
7.27.11    4/4/3 (3 tries)     3/2/2         5/4/3        5/4/5          3/2/2      5/6/7 (3 tries)  =  25/22/22 = 69
8.17.11     4/4/4 (2 tries)      6/4/4         6/5/5       7/6/6          5/4/3      6/6/6 (in a row) = 34/29/28 = *91



             FHSPU  >  HSPU > Press Up  >  Wall Punch  > TypeW pu >  Box MU = TOTALS
7.27.11  8/5/5          4/3/2       4/3/3             7/7/5                5/5/4              6/4/4      = 34/27/23 = 84
8.17.11  9/6/5          5/4/4       6/5/5             10/9/7             8/9/8              8/7/7       = 46/40/36 = *122



THIS and i did not train much over the last two weeks from the Course and recovery after course. So i'm very very happy with my results....8 week cycle is great!! LETS KEEP IT GOING MY FRIENDS:)


MBG 3 plant based:

1. Green drink
2. maca cafe
3. oatmeal, blueberries, banana, walnuts, lifes basics
4. kale, pine nuts, cranberries, walnuts, beans, cous cous
5. spice tea 
6. kombucha
7. ezekial wrap, hummus, kale, kale and kale:), vegan sausage, tomato
8. almond yogurt, cashews

Each day feeling stronger now that i'm back and getting into my routine again:)
QUESTION FOR YOU: What questions do you have on your 8 week cycle? Are you improving each week? Are you modifying some for particular goals? Do you have a question on either?:)
Happy to help if i can my friends:)
now get a good sleep okay:)
jon

Getting back into it! Another PR and some fun dips:) EY and PB no doubt!!

Near the end of todays workout, mosquito and i were just mixing up the bar dips...these r challenging!
Going into todays workout i've been getting my strength and energy back each day and i'm happy about that! Intensive JET LAG:) is getting over with:) haha Still felt tired at the start of todays workout and that is when we do the heavy push ups and chin ups and it showed....rough is a good word to explain that, but it woke me up and then i was ready for the Boomerang 1 today and again i hit another PR on it which makes me feel good:)
QUESTION for all: Have you seen food matters? i highly recommend watching it as it's solid and should be seen by everyone. IF you have seen it tell me what you think of it. I'm hoping more movies like this and Forks Over Knives keep coming out and getting the word out to make a change for all people and the planet. It's funny what we're doing is making the world sick the exact same as it is making people sick....and most people still just keep doing the same thing and hoping some pill can fix things...not gonna happen and this movie does a great job of clearly showing how it happens and what people can do about it....2 thumbs up!!
MBG 1 - restoration: Did a full Eischens Yoga sequence after training which felt good and relaxing:) i needed that part and then did some breath work later this afternoon which felt even better:)
MBG 2 - training: Did Boomerang 1 followed by 100 pulls and 100 pushes at the playground which i really love as i feel the extra credit work is great!

1. HSPU - 15 did with feet on 42" box so i could focus more on good clean reps and it felt great...hard too:) but really great!
2. Jump Bar MU - 11 which i did straight so that is very good....actually my best at this bar height.
3. Dips (put 20lb vest on here for remainder) - 35 Tie past PR
4. Kips - 29 New PR
5. Push ups - 40 New PR 
6. JGXT MU's - 17 Ties PR
7. Tiger push ups - 18 Ties PR
8. JGXT Body rows - 31 New PR

TOTAL = 196 New PR by 14 reps!!
Then rode to the playground and did the following for 10 sets of each:

1. Wide grip pull ups x 5
2. Jump Bar MU's x 5 (this is actually great improvement as i could not even do this 3 weeks ago:)
3. Planche dips x 10 (did some dips with turns for half of all reps which were very fun) VIDEO

Felt really really great after finishing:)

MBG 3 - plant based eating:
liter of green drink
cooked oats, blueberries, walnuts, banana, honey, source of life
figs
kale, almonds, corn, peas, cous cous, cranberries, beans
spice tea
coconut water
figs
black bean soup, vegan sausage, broccoli, almonds
apple

Good day my friends, feeling stronger still and digging the training, eating and EY for sure:)
sleep well my friends:)
peace,
jon

Chillin like a Gorilla, Eating like a Gorilla, listening like a......:) haha

Beautiful Mountains of Bhutan while hiking:) Incredible!!!

 

Since returning back to madison on wednesday morning after teaching the 6 day MBG Intensive i feel as if i have crazy jet lag:) Usually after teaching for 9 hours about each day it usually does knock me for a bit of a loop so i have dropped my training down as much as i feel fit this week and just done very simple outdoor workouts, walked Nuka a bunch in the woods (that is why the picture above as it reminded me alot of the simple beauty of nature that i experienced today as well).
So "Chillin' like a Gorilla" was very important for me this week....and i achieved it:) haha
"Eating like a Gorilla"as well, super important for me this week....and i achieved that too:)
Listening like a ..... mmmm.....owl? haha well whatever animal .... i listened to my body and mind and did not do more than what i felt comfortable with....recovery is most important, so i listened to my gut and followed it's lead and you know what each day my energy is coming back stronger.
It's funny while teaching my energy is excellent, after i'm all done it begins to hit me like a hammer and that is when i began to listen to my gut.....Chill!!!!!:) haha.....okay:) haha
My friend John Allen Mollenhauer once told me fatique will always tell us when we need a rest IF we just listen....THIS is the challenge as we too often mask our fatique with coffee or exercise or other and prolong our full recovery. SO listen and learn and recover and then re-gain your strength again!
MBG 1 restoration - Eischens Yoga supine bridge alot today and then rest pose....pretty much daily:)
MBG 2 training - simple is the focus of my workouts this week....focus on form, clean strong reps and never pushing too much this week.
Wed and probably Friday too will be simple

• 18" feet up push ups & jump muscle ups for about 100 reps each
• Threw in 100 total of body rows and dips as well...felt good!! Walked away feeling good and strong!
• Today (thursday and most likely saturday) simple again
• 18" Power jumper 180 step ups for 10, then PJ 90 step ups for 10....for 100 total each leg

This is an amazing exercise!! Put your foot up on the bench, loop both stirrups over that foot and then put both PJ cables over neck, then do 10 step ups with both bands on left foot, then 10 more with 1 band on left foot, repeat on right!! Whew, simple but can you say...DANG!!:) haha
MBG 3 PB eating

1. Green drink
2. banana, baby spinach, rice milk, lifes basics
3. kombucha
4. ezekial wrap, hummus, vegan sausage, tons of kale:)
5. kombucha
6. kale, cranberries, pumpkin seeds, black beans, sweet potato
7. 2 coconut waters
8. almond yogurt, almonds, source of life

Good strong meals my friends, keep it simple and strong, train progressively harder each week (unless you're chillin like a gorilla:) and re-align with Eischens Yoga daily!
Simple and Strong my friends:)
Peace!!
jon

End of week 5 results, Intensive Course, Strong Meals, playground video!!

Here's some really simple outside playground exercises that i hope you like:)
First off this has been a crazy busy week so i havent been able to post yet this week.
Mostly cause we started the MBG Intensive thursday and we always have alot
of work to do to get ready:)
So far this has the makings of a great course! We have a full house and folks came from
all over the world!!! All over america, canada, south america, korea, japan, australia,
and south africa!!!!!! THAT IS AWESOME!!!!:) Day 1 and 2 went great and all the students
are doing a great job, picking everything up really well, asking alot of great questions and for sure
having alot of fun learning:) haha
SOOOO my MBG 3 for this week:)
Because i had to fly to mpls on monday do a 8 hour seminar and then fly back i did mondays workout on sun and that was a bit rough:) haha guess that extra day of rest helps on the big exercises:)
Overall this week been doing more Eischens Yoga for sure and that always feels good on the body and mind as over the last week i've been doing alot more rest pose at the end of the day as a way to relax my mind as it's been crazy busy...in a good way no doubt!!
MBG 1 - Eischens Yoga beginner sequence daily, also doing rest pose breath work 7 minutes a night
MBG 2 - for being very busy and traveling alot i feel i've done pretty well this week so i'm happy:)
Sunday (BOOMERANG!) 45/45 (after doing heavy sets at 75% max)

• Push ups - 2x5+60k
• Chin ups - 2x3+24k to chest

HSPU     Bar MU's (jump)   Dips         Kips     Push Ups     XT MU's      Tiger Push ups     Body rows
12 (-2)         7 (1 leg 3)         *35(+3)      27t       *38(+4)         17t                *17(+1)              *29(+1)
New PR TOTAL = **182 (+8), 4 new PR's, 2 tied, 1 drop in reps (HSPU's) i think after last fridays workout and doing lots of extra work i really crushed it and that might of hurt my heavy strength work. No worries:) still had a great overall:)

Tuesday - kept is simple:)
ran 2 miles easy in my vibrams, focusing on form
4 x 30 Power Jumper 120 hindu squats
4 x 30 Power Jumper 120 deadlifts
man this is a simple dope combo and i really like how simple and strong this is so i've been doing this alot lately as you'll see:)
after doing this workout i did 4 x 25 power wheel rollouts to chest as well to finish:)

Wednesday - J ROCK: 3 x amap of all 5 exercises....been improving alot on this lately...great!!!:)
1L Jump MUs   ATWs   Typewriters   Headbangers    L seats 2 chest    2L jump MU's
      4,4,4            5,3,3          6,5,5          6,6,5                   3,2,2                 4,5,5          28, 25, 24 = *77 PR
FHSPUs      HSPUs      Press Ups   Wall Punch pu    Typewriter pu    30" box MU
9,6,5            4,3,3           4,4,4               8,8,6                7,7,7                    6,5,5         38, 33, 30 = *101 PR
After all this finished up with 3 x 12 slow XT MU's and 3 x 22 planche dips....love how i'm feeling!!!

Thursday - pretty much same as tuesday except did the workout in a local chicago park during our lunch break so after some sprints with Nuka across the park field i up't the load on the leg workout and did 3 x *25s of PJ 160! Then finished with more PW rollout holds 4 x 30 seconds as far out as i can with knees off floor...great!!

Friday - after teaching all day i wanted to get out of the gym so i went home and yes just did something simple. i listened to my body, i was tired, so instead of doing todays 20/15/10/5 i just did easier strict exercises:
Chin ups to sternum - 10 x 5 reps
Press ups to chest - 10 x 5 reps
Then pushed up the reps and again focused on strict form and this felt amazing:
Jungle Gym XT 90 deg chins to sternum - 5 x 20 reps
Push ups with feet on 18" box - 5 x 20 reps
This is stuff i LOVE as it really made me feel strong and it wasnt too much after a hard day.
Finisher: did 10 x 10 reps of 24k levers and that was it:)
OVERALL for the week of training i'm very happy!!!:)
MBG 3 - what i challenge this could of been with all the traveling but it was actually on point all week.
Daily average meals were all strong and simple and gave me great energy all day long!

• Green drink
• banana, raspberries, almonds, rice milk, lifes basics plant protein (rice, hemp, pea and chia)
• dates, almonds
• baby spinach, frozen mangos, rice milk, life's basics
• apples
• kale, cous cous, walnuts, cranberries, beans
• hummus and green beans
• lots of kombucha and spice too too:)

Hope you all are doing great! Being back here in chicago is good to see all the MBGers here and it makes you feel good when the folks teaching really get it:) They're doing a great job and makes me just smile when i watch them teach as i have nothing to say:) haha they're great!!:)
peace my friends!!
jon