New workout PR's! Simple & Strong Plant meals!

Bar-barian Slik Rick, Jeremy "B Ninja" and myself after training today:)

Man training and eating has been really strong the last few days and that is always good:) Since the MBG Intensive course finishing up on tuesday we've been back here in chicago and the training has been good, maybe due to chillin' after the course a bit, or my Bar-barian brother rick being in town with us which is always fun:) or maybe it's just being back at MBG Chicago:) Either way today before rick went back to nyc we thought we'd do a special quick workout today...my favorite 15/15 x 10 minutes workout doing.....bar muscle ups:) Now Rick is a master on this exercise but he wanted to try this workout out and so this was very very cool.
Rick not only did it, but he crushed it with NO MOMENTUM MUSCLE UPS at all and the first 2 minutes he even added did slow negatives!! Man i was tripping at how controlled and easy he made it....he did sets of 3 for the first 5 sets and then finished with sets of 2 the rest of the way for 45 total perfect form bar muscle ups in the 10 minutes....he loved the workout and for sure wants to do it alot more over the next few weeks.
Motivated by my brother slik rick i had to go for it as well and was super happy at the fact that although i was using as much momentum as possible, kicking the windows out and doing walk ups:) hahaha i hit 45 reps too and man that made me feel great!! As i did sets of 2 for the first 5 minutes and then spurred on by rick i did 3/2 each minute the rest of the way for 45 total:) No doubt this was the best i've ever done on the bar muscle ups.
The last time i tried to do this same 15/15 x 10 minute muscle up workout i only made it about 2.5 minutes before missing and ended up only making about 10 total WMU's then could not make any more...so this is a big day for me! After this rick and i did a pyramid partner push up routine...2, then stand, then jump down and do 4, then 6, 8, 10, 8, 6, 4, 2....so 50 push ups in about 90 seconds...all this right after i did the 15/15...so LOTS of reps in about 12 minutes:) haha
Then we took Rick to the station to get to the airport, then i came back and did some heavy push ups and wide pull ups both with some pauses on the last set. The NEW Power Push Up was awesome!! Man it works great and will be available soon so watch out for it as i'm using and testing this one prototype and diggin' it alot!! Todays workout - 3.9* AWESOME!!!

Wednesday was actually a record day for me as well as i tested myself on the Bar-barian requirements and although i did not do it in straight sets i did all the work required in 12:00 which beat my previous best by almost 2 minutes AND my first set of muscle ups i did in 5 reps straight!! No walk ups!!!! Another PR:) hey hey hey!!:)
My Meals lately have been very strong as well and think that is helping alot for my recovery during and after the intensive course .... my energy was good despite 6 nine hour lecturing days in a row:) Thinking that it was lots of pure water, green drink, tons of my favorite meal...
my strong plant meal:
Raw Kale, cous cous, raw nuts, corn, peas, carrots, mushrooms, sunflower seeds, garbanzo beans
This meal i ate daily after my noon workout along with a chia kombucha.... this meal worked great!
my strong plant snack:
Another simple meal i love is raw cashew butter and honey crisp apples

Well my friends, i wrote out and videotaped all the upcoming 8 week workouts for our MBG licensees and we've heard alot lately about folks wanting to see our workout videos again...so we came up with a great idea that we will unveil in the next few weeks:) hahaha
stay tuned my friends as i think you're gonna love it!!

BY THE WAY - TELL ME YOUR ALL TIME FAVORITE MBG WORKOUTS AND I'LL TRY TO PUT THEM IN THE NEXT CYCLES!!:)

MBG 3 my friends!
strength and honor....man i love that...simple and strong:)
peace!
Jon:)

Peruvian Power Plant Meal, Excellent Intensive Day, Bar-baric workout!

Power Salad, white beans, yucca, roasted corn and amazing cilantro sauce

Man another awesome day! 9 more hours of intensive, had a great workout with jess and rick, then an off the hook meal tonight! Today we rounded up the end of the intensive and tomorrows the big final exam. The way all the students have been looking so far though i think it's a shoe in that this whole class will pass as they got a really great understanding of what the MBG way really is. Over the course we've worked about 9 hours each day, covered our training technique on how to re-align and heal all aches and pains with Eischens Yoga alignment to walking on your hands, bar muscle ups, approach jumps, sprints, power wheel plyo jumps, how to eat plant based and then how to put it all together Monkey Bar Gym style with the 8 week training cycle and our program design.
It's really been an great group and it's been a really big pleasure teaching this course!:)
MBG 1 - Eischens Yoga and restoration: did the EY beginner sequence first, then did an hour of partner feedback after that...THEN did a whole pro level Eischens Yoga class with Jessica and i have to say it was the best yoga class i've ever taken...felt like i was in a trance, totally focused on all poses, engaged, but yet moving with incredible ease. Then the rest pose at the end put a huge stamp of approval on it!!:) amazing morning of Eischens Yoga:)
MBG 2 Training: since my Bar-barian brother slick rick is here at the course he, jess and i trained together today and it was awesome!
Warm up skills - add one move, so i do a move on the parallel boxes, then rick, then jess...we keep adding 1 move each til we can no longer finish the sequence of moves...went something like this:
Dip > L seat > box muscle up > turn 180 degrees > cycle dip > L seat with half turn > planche hold > planche press hold > box muscle up > walking dip...then we all crashed:) but that was alot and it's really a great progressive warm up and great way to work on your skills.

1. Muscle ups, Pullups:  5 muscle ups / 4, 1 / 3, 2 / 2, 3 / 1, 4 / 5 pullups
1. We took turns doing each set with as crisp of form as each could, rick added a 30lb c-band to make it hard and still had perfect form:) dang:) so the 4, 1 means 4 MU's to 1 pull up as one set.
2. Then we did a 1 rep hold 10, 1 rep hold 8 down to finish, then did 10-2 holds on each arm, then pull up and hold for 10 seconds each, then 8, 6, 4, 2 til done...great!!
3. Then finished with push ups group work which is always great, 2 on floor, 4 on 6", 6 on 12", 8 on 18", 10 on 18", then back down...man i did diamonds on the way up and it crushed me...felt great!!!:)

At the end all 3 of us were very happy with the workout:) 3.7*
MBG 3 power plant meals!

• Mate' tea
• organic food bar
• veggie wrap and kombucha with chia seeds
• pumpkin seeds, banana
• apple and cashew butter
• huge greens salad, tomatoes, corn, yucca root, white beans, cilantro sauce
• vegan peanut butter cookies:) hey hey hey:)

Overall:) feeling great!!;)
peeaaacceeee!!
jon

Monkey Bar Gym Intensive on POINT!! Training, Restoration, Nutrition!

Spinach Salad and Jessies Powerful Plant based Pizza!!

Man my friends i wish you were all here to share in this awesome course!! The info, the discussions, the constant seeking of the truth is what we are all about. Must say the truth shall seriously set you free and that is something I LOVE about what the MBG is all about. Getting to the marrow of fitness, balancing the body thru alignment and nutrition.
What IS Fitness? To me it is having the ability to do any movement i want at anytime without reservation of doing it...from running a sprint to running a mountainside, pushing a car to walking on my hands down the street, to breakdancing all out, anything, anytime....no reservations, no hesitation....just pure joy of expressing myself fully thru movement!!
What is a TRULY balanced body? To me having a TRULY balanced body means having a perfect balance of stability & mobility, not being limited by tightness, looseness nor pain but feeling light, aligned, balanced and supple...so in balance that the mind and body are peaceful and at ease. Balanced so that i can be fully free to be fully fit:) Can i get an AMEN!!
What is Truly Healthy Nutrition? To me TRULY healthy nutrition is eating in a manner that brings energy, health and vitality for a lifetime! That prevents and reverses sickness and disease, that helps people and planet for now and always to be happier and healthier.
Today was a really great day:) the course went well and even got a quick training with Jessie and my Bar-barian brother Slick Rick:)
MBG 1 restoration and balance - Did the Eischens Yoga beginner sequence and rest pose at the start of the course today and all did great!! Felt great too my friends:) haha
MBG 2 training -

1. Handstand press ups + 70 lb bxt x 12, 12, 12, 12 = 48
2. Wide Pull ups + PUR 2 green x 18, 18, 18, 18 = 72

buyout was simple and hard...rick had us do a pullup, then hold 5 seconds, then 10, then 15, 20, 25 and then 30! Jess was actually the only one who finished it:) haha....she's bad ass:) She also did 2 reggies today which is crazy hard, reverse your grip pullups, so hands on the front of the bar thumbs out! Zef showed me these and jessie can do them pretty good:) She even hooks her head over the top and slides her hands out wide like he does:) hahaha Man my boy Zef is a huge inspiration!! :)
MBG 3 plantbased eating -

• spice tea
• maca cafe'
• organic food bar
• veggie wrap; hummus, sprouts, cucumbers, tomatoes, beans
• raw food bar, apple, raw cashew butter
• trail mix raw and a banana
• broccoli, brown rice, tofu, green onions, bell peppers
• raw vegan cheesecake

Man i was crushing food today and i feel good:) haha
Peace my brothers and sista's!!
Jon

Good J Rock 2 workout today! Strong as hell meals! B-barian requirements results:)

Eating at Native Foods with my buddies who ran the Urban-athlon here in Chicago:)

 

Really solid day today:)....feeling great tonight!! The above picture shows Jeremy (MBG Chicago) and two of MBG friends and trainers Darren "Don Juan" (from DC) and Pete "Silky Smooth" (from Cleveland) and their two friends who all ran the race...they said it was alot of fun and makes me want to do it next year:) Stephon Curry of MBG Madison did it too and did great! He said they did great!! So that is all good:)
QUESTION FOR YOU: What comic type movie best describes YOU? :) Think about this, a movie that might be sort of a super hero or cartoon character that others or yourself might say is you!!
Mine is Hellboy:) haha Jessie and others have said dang he's alot like you:) Big head:) (thanks:) loves pancakes and cats (true big time) and is sort of into training:) (true:) haha and likes to take on challenges (true) and the horns on his head even...i have a bump on my head still from breakdancing and spinning on my head!!:) haha so sort of there:) Complicated!!!!! Yes, okay:) maybe that is true too:) haha....jessie said OH YES!!! haha:)

MBG 1 - restoration: did Eischens Yoga before training today along with chest expander shoulder drills, indian club drills, ring drills and wrist mobility drills....felt good to train after:)
MBG 2 - training today J Rock 2 workout...1st did the Bar-barian requirements test to see where i'm at on it....went pretty good til the pullups:) haha that crushed me:)

• 5 x Bar Muscle ups (pretty much nailed these...very small walk up on 2 of them so good start)
• 45 x dips (got these done without a pause at all...tough though:)
• 25 x pullups, strict no kips (crushed me...got 12, 6, 4, 3 = 25....wow that jacked my forearms!)
• 55 x push ups (paused at the top, but did not drop so did all 55 straight still)
• HERE i was at the 10 minute mark....forearms crazy jacked up and missed first 4 walk up MU"s in a row which was not cool....arms were crazy pumped!
• 5 x bar muscle ups (not happening easy so as i mentioned before if i have to do walk up MU's then i do 10 instead and this went like this: 3, 4, 3....but getting these 10 took 5 minutes!!!

15 MINUTES TOTAL!!!! DANG:) haha well i got some work still but i see improvement still today as i hit 3 of the 5 pretty good. Still need to hit the 1st set of MU's without much kips at all and zero walk ups and i'm kipping still and walking up a hair on the first set.
The pushing ones i got...the pullups....ahhhhh this one is the toughest for me but i'm confident by new years i'm still on pace.....the last MU"s whew, this was brutal so did 10 WMU"s but dang it took a long time...i know it's coming along though and so i'm happy about it:)
J Rock 2: After the Bb test could barely do 1 hspu so nixed even doing that and went straight to slighly assisted and stuck with that for all 3 rounds and it worked perfect!!

1. HSPU + 70lb bxt x 8,4,3 (15) / 5,3,2 (10) / 5,3,2 (10) = 35 total
2. Wide pull ups + PUR2greens x 12,7,5 (24) / 10,7,5 (22) / 10,7,5 (22) = 68 total

TOTAL REPS = 103 reps

Buy Out - 5 bar muscle ups (straight:) to 50 diamond push ups (25,10,8,7 = 50)
3.75* workout:) feeling great after!!!!:)

MBG 3 eating:

1. Green drink
2. spice tea
3. kale, pine nuts, cranberries, beans, corn, cous cous, walnuts, pumpkin seeds, sesame croutons
4. organic food bar
5. kale, tomatoes, tofu, almonds....veg soup with beans and spinach
6. spice tea
7. organic food bar, apple, cashew butter

Over all felt really good today:) Sleep 8 hours for 3rd day in a row!!:)
Hope you all are doing good my friends:)
Peace!
Jon

Cool Power Wheel video, bizzy day at MBG Chi and simple strong meal!!

Simple Power Wheel video doing tiger push ups....GREAT STRENGTH EXERCISE that improves shoulder mobility, movement skill and strength no doubt!!:) Try this gem out my friends...you'll dig it!!
MBG 1 restoration - played around this morning with some very cool variations of Eischens Yoga feedback and man it felt great! Gonna keep working on this as it went great and no doubt it can evolve into something very cool to show you all:) Today also went to the club industry show at the mccormick place and showed our stuff for a few hour and then jumped on a water massage table and man that was sweet my friends...not bad stuff:)
MBG 2 training - after working all day, doing some training with a local high school team (on that note chicago public bball is WAY stronger, bigger and athletic than madison wi:) haha ....can you say DANG! haha Anyways worked all day and could only lightly train at about 7:30 tonight...so kept it simple: did 5 sets of 20 of:
Power Wheel tiger push ups...actually rolled all the back for 5 on each set...makes core work even more! Alternated that with Jungle Gym XT Muscle ups. Love simple and strong:) felt good after this long day and considering the day....that is very very cool:)
MBG 3 eating -

• Green Drink from sunwarrior
• quinoa, almonds, banana, blueberries, lifes basics
• cherry juice
• apple, peanut butter
• spinach, mango, rice milk, sunwarrior protein,  almonds
• kale, cous cous, pine nuts, cranberries, beans, corn
• kale and mung beans

Whew time for bed my friends:) haha
hope you're all doing good, feeling strong and energized:)
Jon

1,000 yard Power Wheel Crawl VIDEO in 45 minutes!! Awesome meals!!

VIDEO: Yesterday just was feeling great so i went for it:) 1,000 yard Power Wheel crawl in 45 minutes!!:) This is a PR and broke my previous best of 480 yards on my birthday June 4th of 21 minutes by getting 500 in 20 minutes...so my pacing was great and after i really felt amazing!! It's incredible how it makes you feel opened up and healthy!!:)
When doing this yesterday never did it take more than 3 sets to make 100 yards, usually doing 45, 30, 25 to get to the other end of the football field and that worked great! It did get hard to keep doing that at the end though as the last 100 was tough:) haha
MBG 1 - Still doing Eischens Yoga beginner sequence each day and that feels great and the pw crawl actually made my posture feel amazing!!!
MBG 2 - Yesterday did the crawl so i thought today being eager to train again:) haha i did some c-band resisted bar muscle ups to non resisted, then some pull ups with c-bands, then some L seat chin ups with c-band and again a great workout!!
Bar Walk up Muscle ups (left walk up, right walk up) x 30lb c-band / 0 c-band: 0,0 / 2,2 x 3 sets, then last set was 0,0 / 1,1 so i stopped there with a total of 0 resisted:) BUT i was very close on 3 attempts and am confident i will get it next time. On the walk ups which i did after a 20 second rest i did 2s each side and that felt good. Total reps was 14.
Wide Pull ups x 2 reps each of 70lb (c-band), then 50lb, then 30lb, then no c-band for 4 rounds
For a total of 32 reps.
L seat chin ups x 2 reps of 70lb c-band, for 7 rounds = 14 reps total
Again it felt really great and training outside in the beautiful weather made it all the more perfect:)
MBG 3 - awesome plant meals

• Mixed greens, tomato, beans, sprouts, clovers, almonds, flax oil
• peach
• kale, cous cous, cranberries, pine nuts, walnuts, beans, pumpkin seeds
• apple
• kale, squash, veggie patty, walnuts, sesame seeds
• apple

FELT AMAZING AGAIN TODAY!!:)
Peace my friends:)
Jon

Great UNBREAKABLE today!! Powerful plant meals too:) Watch PW muscle ups too!!

Tried this out today with the power wheel and it was pretty cool:) Try it out!!
Unbreakable was awesome today!! Back in Madison for last few days and my energy is
coming back so decided to train again today after a few days off.
MBG 1 restoration - been doing Eischens Yoga every day again lately and man it is bringing me
back to feeling good again:) Simple note....doing EY even in it's simplest form reaps incredible results. This can be in the form of of 1 second or 1 breath holds all the way up to 10 count slow holds on every pose...thinking of "Feeling" engagement on all poses thru activity and extension! FEEL!! Extension all the way thru the body....really 'feel' the body being engaged fully on each pose! THAT IS THE KEY!!
MBG 2 training -
First checked myself on the Bar-barians requirements again...this time with perfect form only:) Well it was a bit different:) haha:) Since i did not do proper muscle ups i double them up with 10 walk up muscle ups...ugly but i did em:) haha Then nailed the 45 dips (this is a done deal:)...then the pullups...ahhh this was tough:) haha did 10, 5, 5, 5 with perfect straight leg together form. No doubt this took alot of time...then nailed the 55 push ups (again i'm cool here:). Then the end was 10 more ugly walk up muscle ups:) haha this took awhile:) = 13:28!! ahhhh got some work ahead of me!! I did not rush at all on this but just wanted to do it as best as i could and so the slow time was cool.

MY GOAL is to improve this every week until i pass the Bar requirements before 2012!!!!:)

Unbreakable: did 6 sets of each exercise instead as i did not do the legs part being out in the park.

1. Push Ups - sets of 25 did all in straight sets
2. Pull Ups - sets of 5 all very clean strong reps
3. Dips - sets of 15 all clean as well
4. Jump MU's - sets of 10 focusing on clean pulls and quick turn over at top

This with all the extra reps came to about 475 reps today which is cool:)
MBG 3 eating - 

1. Spice tea with some stevia and rice milk
2. Mixed green, tomato, sprouts, clovers, walnuts, vegan patty, flax oil
3. peach
4. 2 ezekial bread, raw cashew butter, raw honey sandwiches
5. spice tea
6. broccoli, tofu, rice, cashews
7. tea

Good day my friends:) sleep well tonight!!
jon

J Rock results! Strong Plant meals!! Ol' school T-shirts!!! Check em out!!

Band of Brothers!! Jude, Renzo, Me, Luiz, Rick, Andy, Zef and Foggy:)

Wow the last few days have been a blurr! Having the Bar-barians here, teaching the courses, having my boy Foggy from Australia here....whew!!:) But man was it fun! haha Love hanging with my training brothers....like i said "Priceless" haha!:)
Got a fun question for you:) Which old school Lifeline usa shirt design do you like the best?
Adam and Eve
Casanova
Honeymoon
Hows about a jump
I love these shirts and want to bring them back! Hope you like them too!! Tell me which you like first and second and i'll do my best to get them made for you!!:)

 

MBG 1 restoration - did alot of Eischens Yoga supine bridge today as my back got super tight after traveling down here and then having a crazy bad night sleep with my dog nuka getting sick all night.

So what did i do? Did about 15 sets of supine bridge, supine mountain and the result? Feeling almost 100% in minutes!!! That is awesome! Cause man that bed jacked my back UP!!!!:) haha

MBG 2 training - J Rock with Foggy and Jeremy 

Warmed up wtih 150 yards of handstand walking IGOUGOUGO style til all were done! felt good!

Then did J Rock x 3 rounds: for HSPU's and wide Pull Ups...Handstand Push Ups (HSPU's) 

1. HSPU no assistance, bxt 70, bxt 140                    - 6,6,8(20) / 4,7,9(20) / 2,8,10(20) = 60 total
2. Wide Pull ups: no assist, PUR 2 greens, 3 greens -8,7,6(21) / 7,7,8(22) / 7,9,10(26) = 69 total

My Bar-barian brothers buyout: 5 bar muscle ups and 50 diamond push ups

Good workout!!

MBG 3 plant based eating - simple and strong meals

• kuchicha tea with some stevia
• kale, tomatoes, pine nuts, beans, sesame seeds, sesame seed croutons
• organic food bar
• kumbucha
• garbanzo beans and curry sauce, spinach, brown rice
• kumbucha
• some vegan cookies:)
• brown rice, tofu, bell peppers, onions, basil, seaweed salad

Good day my friends:) Good company of good friends...much appreciation for what i have:)

Peace!

jon