Friday, January 30, 2009

Sweet Deal I Forgot To Tell You About!!!!

So I forgot to tell you about a deal I worked out for the
Jeff O'Connor, SRKC Workshop on March 7.

The first 3 people to sign up for the FULL DAY will
receive a FREE Functional Movement Screen.

You will experience the screening process popularized
by Gray Cook, MSPT, OCS, CSCS and RKC. Find
out where your imbalances and weaknesses are and
learn some corrective strategies to help balance you out.


The first 6 people to sign up will receive a FREE T-Shirt!!!

So get it on this early to maximize your experience!

I hope to hear from you soon!

In Strength and Health,

Jason Marshall, RKC
806 773-3735

Extended Early Bird Discount

Saturday, January 24, 2009

Jeff O'Connor, Senior RKC - Kettlebell Workshop!!!

Clear Your Calendars!

When: Saturday, March 7, 2009

What: Jeff O’Connor, SRKC Kettlebell Workshop presented by Lone Star Kettlebell.

Location: Lubbock, TX

Contact: with any questions.

A Super Early Bird Discount will be offered UNTIL FEBRUARY 6, 2009 @ 5PM. So get in early while the price is right and space is available!!!

Extended Early Bird Discount

This event will be divided into two halves. However, you may attend both if you choose to do so.

The first half (9am – 1pm) will cover kettlebell basics (Swing, Get Up, Clean, Press, Squat and Snatch) with an added bonus (if time permits) for advanced kettlebell drill instruction (Windmill, Viking Push Press, Clean and Jerk, Pistol, Bent Press).

The second half (1:30pm – 5pm) will cover kettlebell applications in youth athletic development. This will be geared towards coaches and fitness professionals looking to improve their instructional skills as well as the performance and durability of their athletes.

About Mr. O’Connor:

Jeff is one of the leading experts in the country in youth athletic development and is on the cutting edge of implementing the kettlebell in his programs.

Jeff is a 4-Year Veteran of the US Navy, a 2-Time Oklahoma Strongest Man, The 2001 Winner of North America's Strongest Man in the 275lb Division (NASS), A Certified Fire Department Fitness Instructor and One of 9 Senior Russian Kettlebell Instructors in the WORLD!!! He is also a Level 1 Youth Fitness Instructor through the IYCA (International Youth Conditioning Association) and a CK-FMS (Certified Kettlebell - Funtional Movement Specialist).

Mr. O'Connor has invested his time as a career firefighter, a youth athletic development coach and a Senior RKC. His primary training focus as an instructor is on the athletic development of children and adolescents; teaching the SKILLS of strength, coordination, mobility, agility, and flexibility at the proper stages of development.

Details for this EXCLUSIVE workshop will be coming soon. Space will be limited! So be on the lookout for upcoming posts!

If you have any questions, please don't hesitate to email me at or call 806 773-3735.

Thanks for your time and you'll be hearing from me soon!

In Strength and Health,

Jason Marshall, RKC
Lone Star Kettlebell
806 773-3735

Remember....The Super Early Bird Discount will end on February 6, 2009 @ 5pm!!!

Extended Early Bird Discount

Monday, January 19, 2009

Training Goals for 2009

In no particular order....just yet. Just wanted to get them down for accountability. I'm in the middle of prioritizing these and laying down the ground work for a plan on the ones I'm tackling first.


Dead Lift 600 lbs.
Complete The Beast Challenge
Bottoms Up Press 40kg
Bend The Red Nail
COC #2 w/ Both Hands
Rip A Full Deck Of Cards In Half
Tear The Lubbock Yellow Pages In Half...The Right Way


Box Jump 65"
Dunk A Basketball
Test and Improve - 40m, 100m, 400m Dashes


SSST - 220 Reps
Finish USSST
80 Sets of 8 w/ 16kg - Vo2Max
1,000 Swings - 24kg Under 1 Hour
Complete 300 Challenge Under 20 Minutes


Increase Body Weight To 200+ lbs.
Drop Body Fat To Single Digits

Tuesday, January 13, 2009

Warrior Diet Conclusions:

So I've been at it for 58 days. My body and mind are used to the Warrior Diet routine and I honestly don't crave to eat anything until late in the afternoon and early evening. Here's my findings during my experience.

Starting Weight: 196 lbs.
Today's Weight: 182 lbs.

Starting Waist Measurement: 33.5"
Today's Waist Measurement: 31"

Starting Body Fat %: 13%
Today's Body Fat %: 15%
(This data is a bit confusing to me, but here's my thoughts on it. I use a home scale with a bioelectrical impedance function to measure my body fat %, which is known to be inaccurate w/in several % points. Over the course of the diet, I noticed there wasn't much change in what the scale said in terms of body fat %, but my clothes were fitting different, specifically jeans and I could definitely tell a difference in the mirror around my waist line, specifically around my belly button, above the hips and along the obliques. My abs were becoming more defined and the "love handles" were disappearing. My thought is that due to the survival mechanism being turned on, my body may have tried to hang on to the body fat, especially the intra-abdominal fat I already had. I'm not sure on this one, but it's all I can think of because I definitely put the work in.)

In conclusion, I would recommend to anyone to try this out if it's okay with their doctor. It's worth it to feel like you're earning your supper every night.

I'm going into a different phase with different goals, so WD may not jive too well with what I want to accomplish, but I'm definitely going to keep it in my bag of tricks.

Here's an answer to a question I received from one of my clients about WD.

Question From My Client: I am reading about the warrior diet online, so has everything I have been taught, is that all wrong?

My Answer: Not wrong, just different. Everyone is unique in that they respond differently to different diet plans. The Warrior Diet worked for me. It fit with my schedule and once I got passed the hunger pangs of the first week, I actually enjoyed it. I just weighed in and my Body Fat % didn't reflect what I'm seeing in the mirror and how my clothes fit. But I feel better, my clothes are falling off of me and the abdominal fat I used to have seems to be gone.

There's so many different schools of thought on how and what to eat. WD just eliminates all of it and says, "eat like a caveman would've". They didn't have many choices and were in excellent shape. Also, the WD idea comes from ancient Roman soldiers who were required to march for 20-30 miles per day carrying half their body weight in weapons and gear. They marched all day, maybe fought an ambush or two, killed and gathered their supper and ate 1 BIG meal at night so they'd sleep well, feel rested the next day to march and fight again. These men are also considered to be some of the strongest humans, pound-for-pound, that have ever walked the earth. They only weighed 160-180 on average, so they were small men too.

My advice is to eat with a purpose. Don't live to eat, eat to live. If you have goals, your diet has to be in line with them or you're just half-ass'n it. No matter what plan you decide to do, stick with it for at least 60-90 days so you can see if it works. I just did WD for 58 days and loved the results. Hope this answered some of your questions.

P.S. Don't let me or anyone else convince you that one way of doing things or one way of thinking is better than another. Do your homework, ask questions, test it and see for yourself. It's much more rewarding that way, plus you can see if works for YOU.