tag:blogger.com,1999:blog-30166675590761363352024-03-05T19:24:29.754-06:00Lone Star KettlebellA place to catalog thoughts, revelations and new experiences on my quest for knowledge and strength.Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.comBlogger120125tag:blogger.com,1999:blog-3016667559076136335.post-54023880688494745572012-08-08T17:45:00.000-05:002012-08-08T17:45:56.101-05:00Lone Star Kettlebell Promo Video<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/nKxWVaxUqto?feature=player_embedded' frameborder='0'></iframe></div>
<br />Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-16316276992650872252010-09-25T11:14:00.005-05:002010-09-25T11:31:24.061-05:00Praise For One of My Clients...and Friends!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1AvA_i8FqrY83l5qqk0ZlaQd_N2aSXPpbXIYo__llPI3HHS9lJDPARmCbWYWd-wFqALwlAONCcSVQ94Rv6v6i4KRTXoCyktRHqk_W7dZcOt3yyg4H7QXPWKSjIhvtn8unagBoK4vnDDU/s1600/Richard+Jones+-+BC+Lions.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 162px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5520887948276958130" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1AvA_i8FqrY83l5qqk0ZlaQd_N2aSXPpbXIYo__llPI3HHS9lJDPARmCbWYWd-wFqALwlAONCcSVQ94Rv6v6i4KRTXoCyktRHqk_W7dZcOt3yyg4H7QXPWKSjIhvtn8unagBoK4vnDDU/s320/Richard+Jones+-+BC+Lions.jpg" /></a> <div></div><div>Back in January, I met a young man, Richard Jones, that just finished up his college football career at Texas Tech University. He was #99 and played Defensive Tackle. He wanted me to help him get ready for the NFL Pro Day coming up in a few months. </div><br /><div></div><br /><div>We worked lots of things, namely his lower body mobility. We saw a ton of improvement over the course of the months, but Rich was being hampered by a recurring hamstring injury. Long story short, he killed it on Pro Day except for the 40 when he had to pull up because of another hammy-pull. </div><br /><div></div><br /><div>The NFL draft came and went and he had to start from scratch trying to find a new team to call home. He received a break during another tryout where a CFL team really liked what they saw. </div><br /><div></div><br /><div>Within a couple weeks, Rich was off to Vancouver, BC to play with the BC Lions. Well, that's the good part of the story, because the hamstring was still questionable. His hammy didn't hold up during training camp and was put on the practice squad due to the injury. </div><br /><div></div><br /><div>He's been waiting all season for his chance, rehabbing and training to get better at his craft. Well, the time is now! Richard will be playing tonight against the Calgary Stampede as the starting Defensive Tackle! Here's a <a href="http://bclions.com/video/index/id/14251">link to his interview with the team media</a>.</div><br /><div></div><br /><div>Richard's a very special guy with a lot of talent, not just in football. He's gonna make waves in whatever he does and whoever he comes into contact with. </div><br /><div></div><br /><div>I feel blessed to have been able to get to know him and if anything, help him a little on his journey. </div><br /><div></div><br /><div>Props to you Big Rich! Kick some butt tonight!</div>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-16803243226662447362010-09-19T21:38:00.004-05:002010-09-25T11:10:50.418-05:00New Post and Some Updates<div style="TEXT-ALIGN: center"><br /></div><span class="Apple-style-span" style="font-family:arial, verdana, helvetica, sans-serif;font-size:12;"><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">Wow! Didn’t realize it’s been so long since I’ve posted. Got several things to update:<?xml:namespace prefix = o /><o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><br /></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">1<sup>st</sup> – My little baby girl! My wife and I adopted Britten Karson Marshall who was born July 7. She is such a huge blessing and I don’t know what my life would be like without her! She just turned 2 months old is growing like a weed and changing everyday! It’s amazing to watch!<o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5518821365928285874" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9S4-E5TuF7sbvEepXm9trIMfjbNlh7YkAlKb8_gmQGN8SMYAIUaauFmdyF-SE852ya8rNH7hRRNA0e9yqvWYPJbBnIvgUfP8GxTsyjKcDk4p3FQkN54ILiOClAIZXvVUKH8Tt0RVCzMw/s320/IMG_4095.JPG" /></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">2<sup>nd</sup> – I’m starting a <a href="http://jason-marshall.blogspot.com/">new personal blog</a> that will have posts like</p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">the above. Personal insights on the life experience that is me. I don’t really think they’re relative to the trai</p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">ning platform, so I’ll reserve that stuff for my personal blog. Here’s the new blog address: <a href="http://jason-marshall.blogspot.com/">http://jason-marshall.blogspot.com</a></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"> </p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"> </p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">3<sup>rd</sup> – I’m shutting down my Facebook page. I might write about that on my personal page, so jump on over there and see if I’ve written about it. ;-)<o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><br /></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">4<sup>th</sup> – This blog will be a training and business promotion blog. I really want to separate those two things in my life, so I’ll write about my thoughts on training, my experiences and put anything I’m doing with my training business on here. <o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><br /></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">That’s about it! I’m almost completely done with construction on my building here at the house and I’m chomping at the bit to get back to training. Four months is too long of a break! I think I have more aches and pains when I'm not in a training routine than when I’m in one full force. Pics of the building will soon follow when we’re done! <o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><br /></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">That’s about it! Hope all you readers (if there really are any) are doing well in all your parts of the world!<o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><br /></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal"><o:p></o:p></p><p style="POSITION: relative; MARGIN: 0in 0in 0pt; FONT-FAMILY: Calibri, sans-serif; FONT-SIZE: 11pt" class="MsoNormal">~ Jason</p></span>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com2tag:blogger.com,1999:blog-3016667559076136335.post-48948235649835585082010-06-24T17:11:00.003-05:002010-06-24T17:15:32.866-05:00Biggest Loser PerspectiveHere's an interesting take on the popular TV show, Biggest Loser.<div><br /></div><div>While I appreciate the motivation the show provides its audience, that's about the only positive thing I can say about it. </div><div><br /></div><div>As a trainer that wants to do things the right (healthy) way, the perception this show gives to the viewers about results and and what it takes to achieve them is beyond unrealistic. But that's just show-biz, I guess.</div><div><br /></div><div>Enjoy!</div><div><br /></div><div><br /></div><br /><br /><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/RXoKe5QvCrk&hl=en_US&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/RXoKe5QvCrk&hl=en_US&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com1tag:blogger.com,1999:blog-3016667559076136335.post-87191798630873460632010-06-07T08:05:00.002-05:002010-06-07T08:08:05.527-05:00KETTLEBELLS!!!<span class="Apple-style-span" style="font-family: Verdana, verdana, helvetica, sans-serif; font-size: 13px; "><p><b>Authentic Russian Kettlebells are now available in Lubbock, TX for local purchase!!! </b></p><p><a href="http://www.lonestarkettlebell.com/kb/kb.html">Check out the site for prices and purchasing info.</a></p><p>What's the benefit of buying locally?</p><p>YOU DON'T HAVE TO PAY CRAZY SHIPPING COSTS! (close to 30% of the cost)</p><p>More info will follow if you want to learn how to use them! (Hopefully you won't refer to youtube or men's health) <img onload="View.inlineImageLoaded(this,undefined,false)" src="https://imagesak.secureserver.net/webmail/smiley/smiley-wink.gif" mce_src="https://imagesak.secureserver.net/webmail/smiley/smiley-wink.gif" alt="Wink" title="Wink" border="0" /></p><div><br /></div></span>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-48659971134127159122010-05-09T13:11:00.002-05:002010-05-09T13:22:23.362-05:00Crazy ThingsCrazy things are happening and cooking!<div><br /></div><div>Next week ground will be broken in my backyard. The structure that will built on that little piece of land will be a place for a multitude of things. The main purpose is to train my clients. However, additional doors of opportunity and visions are being put on this space. I'm just excited to see what God has in store for it!</div><div><br /></div><div>Within a few weeks, the building should be built, but I have no idea how functional it will be by that time. It all depends on my sub-contractors and how quickly I can organize the efforts. </div><div><br /></div><div>I leave for St Paul in 10 days for my second trip to CK-FMS which I'm really stoked about! I'm sure the course has changed quite a bit since its inception. The RKC camaraderie is worth the trip alone, but I'm really pumped to learn all the new tricks up Gray Cook's and Brett Jones' sleeves. Can't wait!</div><div><br /></div><div>Hopefully after that trip, a routine of regular training will follow (and a steady flow of clients! <i>Fingers crossed!!!</i>). </div><div><br /></div><div>There's other neat stuff cooking in the pot, but it's a little premature to take it out yet and share. Just some really good opportunities and possibilities.</div><div><br /></div><div>Good stuff! Sorry for the lack of posts. So for those who do visit, I apologize! Thanks for stopping by!</div>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com2tag:blogger.com,1999:blog-3016667559076136335.post-14964463036328126642010-03-10T22:50:00.002-06:002010-03-10T22:54:57.071-06:00RKC Team Leader!<span class="Apple-style-span" style=" ;font-family:arial, verdana, helvetica, sans-serif;font-size:12px;"><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">Well, the official word is out. The Chief Instructor, Pavel,</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">announced promotions within the RKC ranks and I was</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">promoted to RKC Team Leader!</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">So what does this mean?</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">Well, here’s the description of an </span></span><a href="http://www.dragondoor.com/rkc/#teamleader?apid=lonestar"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">RKC Team Leader</span></span></a><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> off</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">the Dragon Door site:</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="MsoNormal" style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-family:Calibri, sans-serif;font-size:11pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">“The position of RKC Team Leader is by invitation only.</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">The RKC Team Leader has displayed consistently strong</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">teaching skills over a number of years and demonstrates a</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">very high level of physical skill in their kettlebell practice. RKC</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">Team Leaders teach on a limited basis at the RKC instructor</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">certifications.</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">To make rapid gains in strength, power, flexibility and athletic</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">performance seek out an RKC Team Leader in your area today!”</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">So, I’m now part of a small group within the group that will act</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">as instructors for future instructors. On top of that, I will be able to </span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">continue to expand my knowledge of strength, mobility, conditioning</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">and understanding of the human body. </span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">This is such a great honor and very humbling for me. You may not</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">grasp the magnitude of it, but it’s like picking out the top 50 coaches</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">in Division 1 College Football and having them teach all the current</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">up-and-coming coaches to get better in their practice of coaching. </span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">So the group I’m included with is more or less STACKED!</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span class="Apple-style-span" style="font-family:'times new roman', verdana, helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><o:p><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"> </span></span></o:p></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">So there’s the big announcement. I will do my best to uphold the</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">standards that have been set before me. And I hope to see and</span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';"><o:p></o:p></span></span></span></p><p class="intro" style="margin-top: 3.75pt; margin-right: 3.75pt; margin-bottom: 3.75pt; margin-left: 0in; font-family:Arial, sans-serif;font-size:12pt;"><span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family:'times new roman';">work with you in the future!</span></span></span></p></span>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com3tag:blogger.com,1999:blog-3016667559076136335.post-17727513113626175872010-02-04T15:29:00.002-06:002010-02-04T15:38:05.318-06:00Raw Unity Meet Recap<!--StartFragment--> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">Again, it’s been awhile.<span style="mso-spacerun: yes"> </span>Not on purpose, I guess I just don’t feel like my life or training has been that exciting.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">But, recently I have been blessed with a little excitement.<span style="mso-spacerun: yes"> </span>Monday, I returned from Tampa, FL from the <a href="http://www.rawunitymeet.com/">Raw Unity Meet</a>.<span style="mso-spacerun: yes"> </span>This was the 3<sup>rd</sup> annual meeting of the event and was my first time to compete or attend.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I had been invited to be a part of the <a href="http://www.dragondoor.com/b51.html?apid=lonestar">Power To The People deadlift team</a> sometime last year by <a href="http://www.dragondoor.com/pavel_bio.html?apid=lonestar">The Chief</a> himself.<span style="mso-spacerun: yes"> </span>I proudly accepted and looked forward to the date of the meet.<span style="mso-spacerun: yes"> </span>I had over 6 months to prepare and had just finished a meet in which I set an American Record Deadlift in my weight class and age group (551 @ 179 bodyweight).<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I had heard of the Raw Unity Meet previously because of the names that lifted there.<span style="mso-spacerun: yes"> </span>So I was really excited to get to go…not only to just be there, but to compete as well.</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">Here’s the recap:</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I spent around 12 weeks prepping for this meet.<span style="mso-spacerun: yes"> </span>I knew I was only doing the deadlift, so I didn’t have to get fancy with my training.</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I wanted to do the full powerlifting portion, but I bombed out of Unequipped Nationals in October and didn’t have a high enough total to qualify my entry.<span style="mso-spacerun: yes"> </span>So I was just happy to go and pull a big deadlift.</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I came into the meet much lighter than normal for the 181 lb class that I’ve been competing in.<span style="mso-spacerun: yes"> </span>I usually weigh in the mid-190’s in training and cut down 2-3 days before weigh-in.<span style="mso-spacerun: yes"> </span>Due to a horrible case of food poisoning on New Year’s Eve, I lost around 15 pounds and never really put the weight back on.<span style="mso-spacerun: yes"> </span>The downside is I could’ve lost strength, the upside is I didn’t have to worry about cutting to make weight.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I ate supper the night before weigh ins around 6pm and began to fast and dehydrate at 185.<span style="mso-spacerun: yes"> </span>By 10am the next morning I was 177.<span style="mso-spacerun: yes"> </span>Then I began to replenish fluids and food and got back up to 185 the next morning before I lifted.</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I woke up early to get some breakfast as I was scheduled to lift at 9am.<span style="mso-spacerun: yes"> </span>The first shuttle to the meet venue left at 8am which gave me around 30-40 minutes to warm up.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">Warm ups went really well and I was pleased at how I timed it up to my first attempt.</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">First attempt was 534.<span style="mso-spacerun: yes"> </span>I don’t know if was nerves or what, but the weight moved slow for me.<span style="mso-spacerun: yes"> </span>I was nervous to pick my next weight which I knew needed to be a big jump if I was going to go for 600 on my 3<sup>rd</sup>.<span style="mso-spacerun: yes"> </span>I chose 260kg or 573 which was an all-time PR attempt for me and the biggest weight lifted per body weight I’ve ever tried.<span style="mso-spacerun: yes"> </span>3.24x<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">Second attempt at 573 flew up and nailed the lockout no problem.<span style="mso-spacerun: yes"> </span>I got red lighted by the head judge for an unknown reason, but I didn’t care.<span style="mso-spacerun: yes"> </span>2/3<span style="mso-spacerun: yes"> </span>Good lift.</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">So I go to the scorers table knowing I have 10-15 more pounds in me, but not sure if I could squeeze out a full 27 lb jump to 600.<span style="mso-spacerun: yes"> </span>I figured I’m here now, so lets do it and put down 272.5kg or 600 lbs.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I’m not sure if my mental prep was dialed in or what, but in retrospect I feel like I approached the lift completely different than what I’m used to.<span style="mso-spacerun: yes"> </span>I even approached the bar differently.<span style="mso-spacerun: yes"> </span>Probably nothing anyone would’ve noticed, but if you’ve ever deadlifted heavy, you know it’s very methodical and repetitious.<span style="mso-spacerun: yes"> </span>Every attempt needs to be the same, from the prep, to the approach to the lift.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">Anyway, I guess they turned the magnets on, because the bar felt like it was glued to the floor.<span style="mso-spacerun: yes"> </span>No lift.</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">After my flight was over, I was pretty sure I didn’t get last place, but wasn’t sure where I stood either.<span style="mso-spacerun: yes"> </span>I was just flying high from the PR and trying to figure out what went wrong with the 600 attempt.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I watched Flight B which was the Heavy Weights (198 and above) and saw some amazing pulls.<span style="mso-spacerun: yes"> </span>728 @ 213 comes to mind.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">Then the medal ceremony began and they asked all of the Light Weights to come up to the podium.<span style="mso-spacerun: yes"> </span>The scoring was done by <a href="http://www.powerlifting-ipf.com/fileadmin/data/Downloads/Wilksformula.pdf">Wilkes Formula</a> which is a calculation that normalizes or equalizes a lifting competition across multiple weight classes.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">They announced the 3<sup>rd</sup> place winner which is fellow RKC Ellen Stein of New York…the only female in the Deadlift Only Competition.<span style="mso-spacerun: yes"> </span>Then they announced the weight lifted for the 2<sup>nd</sup> place winner and it was 260kg.<span style="mso-spacerun: yes"> </span>Wait a minute!<span style="mso-spacerun: yes"> </span>That’s what I lifted?<span style="mso-spacerun: yes"> </span>Then my name was called!<span style="mso-spacerun: yes"> </span>I was shocked!<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">So at the end of the day, I pulled an all-time PR, a best pound-for-pound all-time deadlift for myself…AND was awarded 2<sup>nd</sup> place for the effort!<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">The meet was very well run and had a crazy-strong list of competitors.<span style="mso-spacerun: yes"> </span>A real Who’s Who of the powerlifting world.<span style="mso-spacerun: yes"> </span>Not to mention that I got to meet Tony Conyers and Matt “Kroc” Kroczaleski.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">What an awesome trip!<span style="mso-spacerun: yes"> </span>It definitely <span style="mso-spacerun: yes"> </span>made up for the meet I bombed out in October and kept my powerlifting fire alive!<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">I’m looking to take a break from the heavy stuff for a little while.<span style="mso-spacerun: yes"> </span>I’m attending the <a href="http://www.dragondoor.com/wpkb56.html?apid=lonestar">Level II RKC cert</a> in San Jose at the end of February as an assistant instructor.<span style="mso-spacerun: yes"> </span>I need to get all my RKC skills dialed in and I might try my hand at <a href="http://www.dragondoor.com/beastchallenge.html?apid=lonestar">The Beast Tamer Challenge</a> if my training goes well this month.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal">So that’s my Raw Unity Meet recap.<span style="mso-spacerun: yes"> </span>All in all it was a great trip, great meet and I’m looking forward to figuring how I can pick up 600 pounds off the ground.<span style="mso-spacerun: yes"> </span></p> <!--EndFragment-->Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-4240472206535631892010-01-14T22:03:00.003-06:002010-01-14T22:25:51.491-06:00HKC Reminder!First, I'd like to get the business out of the way.<div><br /></div><div>The first <a href="http://www.dragondoor.com/hkc/hkc025.html?apid=lonestar">Texas HKC</a> with Jeff O'Connor, Senior RKC is closing in. There's not much time left to register, so head on over to the <a href="http://www.dragondoor.com/hkc/hkc025.html?apid=lonestar">link</a> if you're going to be in or near Lubbock, Texas on the 23rd of January. Here's a <a href="http://www.lonestarkettlebell.com/HKC.pdf">link to the flyer</a> for you to download.</div><div><br /></div><div>Now the fun stuff.</div><div><br /></div><div>I have been training for the upcoming Raw Unity Meet in Tampa Bay, Florida on January 30. I'm entered in the Deadlift Only portion of the meet and proudly representing the RKC community on the Power To The People Deadlift Team. </div><div><br /></div><div>Since my last meet, I've modified a few things in my training that I feel were left out in my last training cycles and I think it's been working. </div><div><br /></div><div>This week is 3 weeks away from the meet so I'm trying to figure the best way to peak my deadlift for the meet. Monday I pulled 3 sets of 3 at 95% of my 1RM (535 lbs). I pulled off of plates so my feet were elevated...without a belt. The reps felt easy, which means something is working. </div><div><br /></div><div>After my session today, I also tried out my double overhand grip for my pulls since I was pulling a little lighter at 80%. I usually pull with this grip until I can't hold on any more, but I've progressively been able to increase the weight before I switch to my stronger alternating grip.</div><div><br /></div><div>Here's a video of a PR pull (470 lbs) with a double overhand grip (not to be confused with a hook grip).</div><div><br /></div><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-jTcdTe443M&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/-jTcdTe443M&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><div>Not too long ago, I struggled with 315 lbs in this grip.</div><div><br /></div><div>I also hit a big PR with the Double Bottoms Up Press and knocked down Double 32kgs! This has been a long-time coming, but I believe this exercise and the deadlift are distant cousins and have complimented each other very well during the last 10 weeks. The BUP with a 40kg is consistent on my right and I haven't hit it with my left yet. I need a 44kg because I'm not even close on The Beast.</div><div><br /></div><div>All in all, a great session and training is going great! I was really worried after I got food poisoning on New Year's, but I guess my body welcomed the break. Plus, I don't have to cut hardly any weight now. ;-) I'm sitting at a healthy and strong 184. I'll lift in the 181 class in Tampa.</div><div><br /></div><div>More to come on this training cycle. I've had quite a few A-Ha moments worth mentioning, but I want to wait til after the meet to elaborate.</div><div><br /></div>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-89940826421561988832010-01-03T20:12:00.004-06:002010-01-03T20:39:34.860-06:00What I Learned At The Alamo BowlSo this year my beloved Red Raiders were invited to play in the Valero Alamo Bowl to play the Big 10 representative, Michigan State. At first glance, Texas Tech had this thing in the bag, but as we got closer to the game, other factors started to play havoc on the potential outcome. <br /><br />With Michigan State's own player losses, Tech lost its 10-year veteran head coach, Mike Leach. This was a huge blow to the fan-base, coming from first-hand experience. I learned of the firing about 2 hours into my drive down to San Antonio. We plugged on anyway to root on the players, because that's what this whole thing's about anyway. <br /><br />This first thing I learned, after several days of controversy, hearsay, rumors, affidavits, one-sided reporting, heated debate, and wishy-washy fans, it has finally become apparent to me that nothing is really as it seams. There's so much more to this story, but what I do know is that the general public (i.e. me), will be in the dark for about 90% of it. <br /><br />The next thing I learned is not to order the Mahi-Mahi at Tony Roma's in the River Center Mall on the River Walk ever again. I'm not knocking Tony Roma's. In fact, the other 4 patrons joining me enjoyed their meals free from any harm. I, however, ended up a couple hours later, holed up in my hotel room, puking and spewing the most foulness I've ever experienced until my poor wife (along with the hotel manager) made an executive decision to send me to the emergency room via ambulance. It was New Year's Eve night of course and we were staying downtown...bonus! So getting around was nearly impossible. <br /><br />So as I'm being wheeled down to the ground level, I realize what I look like: a guy who must've nearly drank himself to death. How embarrassing! I didn't even have drop, but I couldn't tell that to the mass of gawking onlookers. <br /><br />Long-story short, after some blood work, a CT scan and 2 liters of fluid, I was released around 5:30am with an acute case of gastroenteritis (food poisoning). I literally spent all of New Year's Day asleep and didn't really wake up until around 2pm Saturday. I had recovered just enough to eat some soup and crackers and make it to the game to see Tech take down the Spartans! <br /><br />So, if any of you players are reading this, just know that you weren't the only ones that faced adversity leading up to the game! I went through a lot to make it to the Alamo Dome on Saturday and still don't feel 100%. (I'm seriously just kidding!) I'm really very happy for the players and the coaching staff that were thrown in this situation. I hope the best possible scenario comes out of it and the verbally-committed recruits see how Red Raider Nation battles through some tough stuff, but earns its victories like champions! <br /><br />Now, it's back to reality...work, training and life. Oh well, I welcome the routine! <br /><br />I hope everyone has a great 2010!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com1tag:blogger.com,1999:blog-3016667559076136335.post-35002043079512729032009-12-04T10:41:00.002-06:002009-12-04T10:50:49.835-06:00Guest Post - Doctor Mark Cheng<span class="widget-item-control"><span class="item-control blog-admin"><a class="quickedit" href="http://www.blogger.com/rearrange?blogID=5476170665926652807&widgetType=HTML&widgetId=HTML11&action=editWidget" onclick="'return" target="configHTML11" title="Edit"><span style="font-weight: bold;"></span></a></span></span><!-- google_ad_section_start(name=default) --> <h2 class="date-header"><span style="font-size:100%;">This is an extremely informative post and gives insight into why we do the things we do (good or bad). Check it out and let me know what you think.</span></h2>The original post can be found <a href="http://kettlebellslosangeles.blogspot.com/">here</a> as well as the <a href="http://www.facebook.com/pages/Dr-Mark-Cheng/99335587297">Facebook Fan Page of Doc</a>.<br /><br />Enjoy!<br /><br /><h2 class="date-header"><span style="text-decoration: underline;"></span>Wednesday, December 2, 2009</h2> <a name="8867344562405938573"></a> <h3 class="post-title entry-title"> <a href="http://kettlebellslosangeles.blogspot.com/2009/12/whats-pattern.html">What's a Pattern?</a> </h3> <a href="http://farm3.static.flickr.com/2254/2618158992_35ec521c18.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 500px; height: 359px;" src="http://farm3.static.flickr.com/2254/2618158992_35ec521c18.jpg" alt="" border="0" /></a><br /><br /><a href="http://www.performbetter.com/detail.aspx?ID=4514&CategoryID=405&kbid=3364&img=FMS_1.jpg">Functional movement patterning</a> is something I'm fascinated immensely by. And that fascination boils down to a two part question:<br /><strong>1. Etiology:</strong> How does dysfunction develop?<br /><strong>2. Treatment:</strong> How do we take dysfunctional patterns and re-educate them for optimal function again?<br /><br />With screening & assessment tools such as the Functional Movement Screen & the Selective Functional Movement Assessment, we are able to identify dysfunctional movement that lies at the root of problematic movement or pain. With any variety of corrections that are available - ranging from manipulation/mobilization, to corrective exercise, to <a href="http://edge.affiliateshop.com/public/AIDLink?AID=107246&BID=13456">Z-Health</a>, to <span style="color: rgb(0, 0, 0);"><span style="text-decoration: underline;">yoga/martial arts </span></span>- we can directly affect how the body's neuromuscular system deals with a particular motion.<br /><br /><strong>Wait a minute!!!</strong><br /><br /><em>What about joint problems?<br /><br />What about muscle cramps?<br /><br />What about tendinitis?<br /><br />What about bone spurs?<br /><br />What about compressed discs?</em><br /><br />Yep... I hear you... and I want you to think slightly outside the box for a moment. Follow me through this line of thought, please.<br /><br />All of the situations you've described above can be seen as mere symptoms. Not the true root of an underlying problem.<br /><br />One of the mantras I've heard <a href="http://edge.affiliateshop.com/public/AIDLink?AID=107246&BID=13456">Z-Health</a> practitioners use is "The nervous system is plastic."<br /><br />No, that doesn't mean that your brachial plexus is 99% nylon. That means that you are capable of change.<br /><br />Your body's muscular movement patterns, which are controlled by your nervous system, can be RE-PATTERNED by re-training your nervous system. And retraining the nervous system is often done by imposing a different level of awareness on an action.<br /><br />My mentor, Gray Cook, calls that "proprioceptive awareness" when spoken about in the context of movement. But there are a growing number of studies where researchers are showing that movement training can directly impact individuals with cognitive disorders.<br /><br />No $h!#... The Chinese have been saying for millenia that <em>"The inside manifests on the outside, but the outside can change the inside."</em><br /><br /><strong><em>Fortune-cookie-speak translation:</em></strong> If you recognize someone (or self) with psycho-social issues, no matter how minor or how major, you can positively affect that person if you can get him/her/yourself to modify your movement patterns.<br /><br />NOW... back to the title of this post... What's a pattern?<br /><br />A pattern is an established way of doing things that has become ingrained through practice. What oftentimes is dismissed as genetic or "inherited" is more likely a learned behavior.<br /><br />Whether the pattern in question is valgus collapse under load, poor spinal posture when typing on your laptop, inappropriate scratching in public, binge eating, saying "uhhh" every few words, or being pathologically late, the reality is that all of these patterns are manifestations of a LACK OF CONTROL.<br /><br />And that lack of control comes from two things: a lack of SELF-AWARENESS and a lack of understanding of CONSEQUENCES.<br /><br />Let's take posture for example...<br /><br />Someone may not be aware of their posture being kyphotic (slouched forward), and as a result, when they think they're standing straight, a 3rd person observer can see clearly that they're not. The nervous system, in this case, has calibrated itself to read the flexed T-spine as "neutral".<br /><br />For that pattern to be broken, an intervention of sorts has to occur. Whether the person in question decides on his/her own to QUESTION and EXAMINE his/her own posture, OR a therapist intervenes to re-train the posture, the pattern needs inspection, analysis, and active modification to be re-learned. Ask anyone who's successfully changed their posture how difficult it was, and they'll almost all tell you that it took a lot of mindfulness - constantly reminding themselves to sit up straight, walk tall, etc., etc.<br /><br /><strong>The same is true for speech, for movement, for any moment of any action that we are involved in.</strong> Mindfulness is the key to recalibration, the key to growth, the key to change.Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com1tag:blogger.com,1999:blog-3016667559076136335.post-42438434839279303592009-11-28T13:58:00.003-06:002009-11-28T14:18:40.679-06:00Clean and Press Success!I've had several of my clients going back to basics since I've been training them. I absolutely love the <a href="http://www.dragondoor.com/dvs011.html?apid=lonestar">Rite of Passage program from Pavel's book, Enter The Kettlebell</a>.<br /><br />This program has proven to dish out PR after PR for myself and my clients.<br /><br />When Jarod (Hudd) started training with me, he had a tough time with anything overhead due to some shoulder issues. After some corrective work we got him fairly symmetrical and got to work.<br /><br />Here's a short vid of the results. This was taken after Hudd's workout and after he had already pressed <a href="http://www.kettlebellkettlebells.com/?apid=lonestar">the Bulldog</a> 3 times per arm. He hadn't tried anything heavier than a <a href="http://www.kettlebellkettlebells.com/?apid=lonestar">32kg</a> prior to this. He's not quite ready for <a href="http://www.kettlebellkettlebells.com/?apid=lonestar">the Beast</a>, but he's close.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/hT1TK2ZGM_A&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/hT1TK2ZGM_A&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Not too shabby after starting out with a <a href="http://www.kettlebellkettlebells.com/?apid=lonestar">24kg</a>!<br /><br />Don't forget that <a href="http://www.lonestarkettlebell.com/workshops/workshops.html">The Hardstyle Kettlebell Certification (HKC) is coming to Lubbock, TX</a>!<br /><br /><a href="http://www.dragondoor.com/instructor/371?apid=lonestar">Jeff O'Connor, Senior RKC</a> will be the Senior Instructor which will make this event something you won't want to miss. <br /><br />Check out the details <a href="http://www.dragondoor.com/hkc/hkc025.html?apid=lonestar">HERE</a> on the Dragon Door site to sign up. <br /><br />Don't wait around though! There's a limited number of spots available and they're starting to fill up fast!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-62560038941646330172009-11-22T19:23:00.003-06:002009-11-22T19:42:47.683-06:00Deadlift PlanSo, after a lot of thought and advice, I've come up with a template of the 1st 4 weeks (which began last week) of what my deadlift cycle will look like leading up to the <a href="http://www.rawunitymeet.com/">Raw Unity Meet</a>. <br /><br />Each week I'll be ramping up intensity and volume for 3 weeks with a slight deload on the 4th.<br /><br /><span style="font-weight: bold;">Mondays</span> will be 5/3/1 Deadlift day followed by accessory work (all pulls from on top of 35# plates).<br /><span style="font-weight: bold;">Tuesdays </span>will be a heavy <a href="http://www.dragondoor.com/dvs011.html?apid=lonestar">Rite of Passage</a> day (all cleans and presses done Bottoms Up and pull ups - weighted) followed by heavy swings.<br /><span style="font-weight: bold;">Wednesdays </span>will be GPP: Plate Push, Farmers Carry and Light Snatches<br /><span style="font-weight: bold;">Thursdays </span>will be a page out of <a href="http://www.dragondoor.com/b51.html?apid=lonestar">Power To The People Pro</a> with 5x5 Wide Stance Box Squats followed by Banded Deadlifts for 8 singles...then accessory work.<br /><span style="font-weight: bold;">Fridays </span>will a light ROP day...again all bottoms up followed a different swing template.<br /><span style="font-weight: bold;">Saturday or Sunday</span> more GPP.<br /><br />I chose the <a href="http://www.dragondoor.com/dv063.html?apid=lonestar">Bottoms Up Press</a> and Rite of Passage due to the crazy gains I've got from the program and the exercise in the past, but I've never combined the two. The BUP and Weighted Pull Ups transfer well to my deadlift. <br /><br />The elevated pulls will help with the trouble I've had off the ground with my max attempts in the past. The sumo box squats will hopefully help the same.<br /><br />Everything else was specifically chosen to build up my weak points and facilitate my readiness for the deadlift. <br /><br />The second 4 week cycle will most likely look a little different with more high-percentage pulls.<br /><br />Finally, I'll have a 3-week peaking cycle to get ready for the meet.Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-45279690983278570392009-11-12T20:36:00.003-06:002009-11-12T20:48:55.952-06:00HKC Lubbock Prep Workshop<span style=";font-family:times new roman;font-size:100%;" >If you are signed up or interested in attending the <a href="http://www.dragondoor.com/hkc/hkc025.html?apid=lonestar">HKC here in Lubbock</a> or any other upcoming <a href="http://www.dragondoor.com/hkc/hkc_workshops.html?apid=lonestar">HKC</a>, then you'll want to be as prepared as possible.<br /><br /><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-size:17px;" >I have had the fortune and opportunity to assist at a private HKC with Pavel Tsatsouline, giving me direct experience on the requirements for this course.<br /><br />The workshop will be held at <a href="http://www.lonestarkettlebell.com/">Lone Star Kettlebell</a>:<br /><br /><a href="http://maps.google.com/maps?client=firefox-a&rls=org.mozilla:en-US:official&hl=en&tab=wl">5827 50th Street<br />Unit D & E<br />Lubbock, TX 79424</a><br /><br />The date will be Saturday, January 9, 2010 from 9am to 12noon (or however long it takes).<br /><form action="https://www.paypal.com/cgi-bin/webscr" method="post"><br /><input name="cmd" value="_s-xclick" type="hidden"><br /><input name="hosted_button_id" value="9622165" type="hidden"><br /><input src="https://www.paypal.com/en_US/i/btn/btn_buynowCC_LG.gif" name="submit" alt="PayPal - The safer, easier way to pay online!" border="0" type="image"><br /><img alt="" src="https://www.paypal.com/en_US/i/scr/pixel.gif" width="1" border="0" height="1" /><br /></form><br />Call or email me if you have any questions.<br /><br />806 773-3735<br /></span><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal; color: rgb(0, 79, 176);font-size:17px;" ><u><a href="mailto:jason@lonestarkettlebell.com">jason@lonestarkettlebell.com</a><br /></u></span></span>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-28072272237486268462009-11-05T07:43:00.002-06:002009-11-05T08:01:18.734-06:00www.lonestarkettlebell.comCheck out the new and improved <a href="http://www.lonestarkettlebell.com/">Lone Star Kettlebell website</a>!<br /><br />We have a great foundation laid out and I think this is going to be a great new look for the biz.<br /><br />If you have a chance to pay a visit, let me know what you think here on the comments or through my new <a href="http://www.lonestarkettlebell.com/contactpage/contactpage.php">Contact Page</a> on the site.<br /><br />We also have a page dedicated to the upcoming <a href="http://www.lonestarkettlebell.com/workshops/workshops.html">HKC here in Lubbock</a>! <br /><br />Space is limited on this, so if you're in the area and thinking of going, you need to get on that page and sign up!<br /><br />Huge thanks to <a href="http://www.psitton.com/">Pat Sitton, RKC</a> for all the help on the site! Check him out if you like what you see!<br /><br />P.S. I just ordered Pavel's new book, <a href="http://www.dragondoor.com/b51.html?apid=lonestar">Power To The People Professional</a>. I'm thinking this is the push I need to get over that 600 mark in the deadlift! Can't wait for it to get here!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-84723834710964035892009-10-30T07:38:00.003-05:002009-10-30T07:52:56.989-05:00The Only Cure Is More Kettlebell!So I get into the gym yesterday and one of my good friends and clients dropped off a belated birthday gift.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXNdI3WVNMq_f3bZHTxuL0OGz6POp9mSgAgdlZnl-Y0EFwLeV49nCJoyoCM6vkElF1mvx8yT4IEdruXt1yATVGLpg9Q77uH8T2lyrtxkCEp3Vq-C9SuOIPykQ3IU-8hK1VooowJuvirLE/s1600-h/New+T-Shirt.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXNdI3WVNMq_f3bZHTxuL0OGz6POp9mSgAgdlZnl-Y0EFwLeV49nCJoyoCM6vkElF1mvx8yT4IEdruXt1yATVGLpg9Q77uH8T2lyrtxkCEp3Vq-C9SuOIPykQ3IU-8hK1VooowJuvirLE/s320/New+T-Shirt.jpg" alt="" id="BLOGGER_PHOTO_ID_5398371749268007554" border="0" /></a>A small box of T-shirts with this graphic it on it!<br /><br />If you don't get the reference, check out this <a href="http://www.youtube.com/watch?v=_Mie9hhQTUM">Youtube link</a>.<br /><br />Will Ferrell and Christopher Walken starred in arguably one of the funniest Saturday Night Live skits.<br /><br />Well, most of the people I run into and talk about kettlebells for the first time (friends included), you get all kinds of reactions. "Cowbell?" "Kettle Ball?" "Cow Ball?"<br /><br />Anyway, I thought this was pretty funny.<br /><br />Since I don't have very many, I'm probably going to hang on to them and give them away as prizes or incentives to clients.<br /><br />So, be at your best, 'cause you'll want one of these T-shirts!<br /><br />Don't forget about the upcoming <a href="http://www.dragondoor.com/hkc/hkc025.html?apid=lonestar">HKC here at Lone Star Kettlebell</a>! We might be giving out a couple there as well!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-23621985635316210242009-10-26T22:37:00.003-05:002009-10-26T22:50:22.866-05:00HKC at Lone Star Kettlebell!!!It's official and it's gonna be AWESOME! <br /><br />The first <a href="http://www.dragondoor.com/hkc/hkc025.html?apid=lonestar">Hardstyle Kettlebell Certification (HKC)</a> in Texas! <br /><br />I am honored to host this event and even more-so to have Sr RKC, Jeff O'Connor attend as the Senior Instructor.<br /><br />If you've ever considered:<br /><ul><li>Using kettlebells</li><li>Becoming a student of kettlebells</li><li>Preparing for the RKC</li><li>Training clients with kettlebells</li></ul>Then this is a no-brainer! <br /><br />Stay tuned for more information! I'm planning on scheduling a prep-workshop for prospecting <a href="http://www.dragondoor.com/hkc/hkc025.html?apid=lonestar">HKC's</a>! <br /><br />Hardstyle!!!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-18424199402590748432009-10-24T14:47:00.002-05:002009-10-24T14:51:07.530-05:00Big Things In Store For 2010!It's not officially live yet, but this will be the first of many announcements about something BIG coming up in January of 2010 at Lone Star Kettlebell! <br /><br />Stay tuned and I'll be getting back on the band wagon of updating this blog more frequently. <br /><br />I'll just say it may have something to do with a Redneck Ninja and possibly a Chinaman. <br /><br />Again, it's not officially live, so don't hold me to it!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-6203891853160851712009-10-19T11:06:00.001-05:002009-10-19T11:14:12.121-05:00The Dreaded 4-Letter B-Word!That’s right, BOMB! I bombed out of my meet Saturday. Here are the details for anyone interested.<br /><br />I made weight easily weighing in Friday night at 179.2. I had a good meal post-weigh in. Afterward, I ate a couple PB&J sandwiches with my Gatorade and water before bed. I was up early and ate some more PB&J with a banana. I wasn’t feeling that great as I’ve had a nasty sinus cold for a couple weeks, but that was the least of my problems in my opinion. <br /><br />Since I wasn’t feeling that great, I lowered my squat opener from 441 to 424. Warmups went well. I was hitting good depth and felt strong on the ascent. <br /><br />First attempt at 424 – 2 Whites, 1 Red (Side judge; depth)<br /><br />Second attempt at 441 – 2 Whites, 1 Red (Head judge; not sure why the red light?)<br /><br />Third attempt at 451 – 3 Reds…Rocked back on my heels on the way up and lost my balance. I also felt my left trap/lat/rib tweak on the way up.<br /><br />Not a PR day and not even close to what I was expecting, but I knew that my physical condition wasn’t 100% so I was glad squats were over and I could move on to the bench with a little more confidence. <br /><br />Bench warmups were a little different than what I was used to as there was only 2 benches and I really couldn’t gauge the timing of my 1st attempt to when I should hit my last warmup. Either way, my warm-ups went alright and ended with a good pause at 285. My opener was 292, so I felt confident 7 pounds were left in the tank (I was wrong).<br /><br />First attempt at 292 – 3 Reds. Had to have help. <br />Same think on 2nd and 3rd attempts. I tried rolling out my trap on a foam roller between rounds, but I just couldn’t get the thing to relax. I just wasn’t strong off my chest and had absolutely no drive to get the lift to lockout. The head judge was holding the Press command a little long, but it’s still no excuse. An opener should be easy enough to get you on the board. I misjudged and paid the price. <br /><br />So, with that my day was over. My first time to bomb out of a meet and I was extremely disappointed (still am). <br /><br />Here’s where I feel I went wrong and where I can improve for the future:<br /><br />· 5/3/1 is a good program to build overall strength in a lift, but it’s not built for peaking. I need to refocus my program to include an entire peaking cycle or two to incorporate more heavy attempts, partials, etc. for my CNS to be prepared.<br /><br />· I probably shouldn’t have gone on my mountain bike trip the weekend before in hindsight. I though it would be a good mental and physical break, but I was getting sick right before I went and knew that would cause more problems. <br /><br />· I need help at a meet. I went by myself and had to ask for help with knee wraps, etc. It’s just better to have some people helping to support you during the meet with weight selection, technique pointers, etc.<br /><br />· I need to practice more bench press reps with a pause.<br /><br />There’s a lot more, but those are the main points.<br /><br />I was really disappointed to not get to deadlift. I honestly felt I would have had a big day with my pulls to make up for bench and squat, but never got a chance.<br /><br />I’m not going to lie; I was extremely angry with myself and went through a lot of really bad emotions after bombing out of that meet. I guess that’s my competitive and perfectionist side coming out, but I quickly reined it in and I’m already looking onward to the end of January to the Raw Unity meet in Tampa, FL where I’ll compete with the Power To The People Deadlift Team. (Thank goodness it’s deadlift-team and not bench-team!) ;-)<br /><br />One big positive that came out of the weekend was going up to Edmond, OK to hang out at the Whitley/O’Connor workshop hosted by Dustin Rippetoe. (A huge thanks to Jeff and Dave for figuring out my trap problem and getting that sorted out. I honestly can’t even feel it today!)<br /><br />I learned a ton just in the last few hours of their Day 1 and went to eat some pizza with everyone and got up for a little more Hardstyle on Day 2 before heading home. <br /><br />I want to thank everyone for their support and asking how things went even though it wasn’t my day. I also want to say a huge thank you to Phil Wylie of Bad Attitude Gym out of the DFW area for wrapping my knees at the meet and being there to support me and get advice from! Thanks MAN! <br /><br />Another list of Thank You’s goes out to the following for helping me along the way the last 3 months and creating a great learning experience:<br /><br />· My wife - Kara<br />· Chief Instructor – Pavel Tsatsouline<br />· Senior RKC – Jeff O’ Connor<br />· Team Leader – Thomas Phillips<br />· Jack Reape<br />· Phil Wylie<br />· Brian Schwab<br />· Chad Aichs<br />· Sean Rowden – One of my best friends and occasional lifting partner<br /><br />Powerlifting is a tough and thankless sport. It’s even tougher when you attack it alone. It really does take a team of people to get one to excel. Even though I do most of my training alone, it’s great to have some pillars to lean on when I’m stuck and don’t know what to do. <br /><br />Thank You!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com4tag:blogger.com,1999:blog-3016667559076136335.post-10737546847804805562009-10-12T16:54:00.006-05:002009-10-12T17:37:09.962-05:00South Boundary Trail, New MexicoSo, I've been planning a mountain biking trip with some buddies to New Mexico and just got back yesterday.<br /><br />I really can't describe the trail into words...well maybe one...EPIC! It was one of the most physically difficult things I've ever done. The total mileage on day 1 was 31...all through the mountain range between Angel Fire and Taos. We were surprised with about 2 inches of snow covering about half of the trail. The snow made for interesting negotiations along the bench-cut single track and techie switch backs and rock gardens.<br /><br /><div style="text-align: center;">At the top after a 1 hour, 2 mile climb!<br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1FJo-Xi-s_l3wXg5bxFnRAldPQkqRlcLWxcWdSu1kCgEeDP65ce6sFjRwx1whdTjjetmsZWjK7VAbmA5zoc8BFTNm58UVgsxi08NO9iLijZP_e20ySmVfr3YuPCJNscTEPBQE1lPO0V8/s1600-h/IMG_1238.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1FJo-Xi-s_l3wXg5bxFnRAldPQkqRlcLWxcWdSu1kCgEeDP65ce6sFjRwx1whdTjjetmsZWjK7VAbmA5zoc8BFTNm58UVgsxi08NO9iLijZP_e20ySmVfr3YuPCJNscTEPBQE1lPO0V8/s320/IMG_1238.JPG" alt="" id="BLOGGER_PHOTO_ID_5391838424839936786" border="0" /></a><br />Aspens color change...Good timing!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaEVWOu4ly2MYqY_FkdGWexbkQndQxyJ1btyQ1j5CyrqlbInKuUL4F18MYmVlpoqT1yf26Bg_1HinvSayz2u4tFob9VfMvLWGXdlelNIt6L4ThmzoYTh8rPFbipC9cZkuPIyWtO9DwpfU/s1600-h/IMG_1253.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaEVWOu4ly2MYqY_FkdGWexbkQndQxyJ1btyQ1j5CyrqlbInKuUL4F18MYmVlpoqT1yf26Bg_1HinvSayz2u4tFob9VfMvLWGXdlelNIt6L4ThmzoYTh8rPFbipC9cZkuPIyWtO9DwpfU/s320/IMG_1253.JPG" alt="" id="BLOGGER_PHOTO_ID_5391841246732204978" border="0" /></a></div><div style="text-align: center;">View looking down on Taos.<br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIfQ1jSY5CUOdBqIRxyzMIvM789BcipHB7fsTo3osbOgIjB0jEe2JIEFKXMIFlP5seF7PJxXT8U4E1OLGjIFzYyZjIg7Czi1sl5QTGv2b2OPzk1lGZ4hnCQq7sxIHhwNg3NyBZ3m4HZnE/s1600-h/IMG_1256.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIfQ1jSY5CUOdBqIRxyzMIvM789BcipHB7fsTo3osbOgIjB0jEe2JIEFKXMIFlP5seF7PJxXT8U4E1OLGjIFzYyZjIg7Czi1sl5QTGv2b2OPzk1lGZ4hnCQq7sxIHhwNg3NyBZ3m4HZnE/s320/IMG_1256.JPG" alt="" id="BLOGGER_PHOTO_ID_5391839480215219250" border="0" /></a><br />This was an amazing ride! I had some wipe-outs, but nothing serious. I would do it again in a heartbeat and will be putting this trip back on the calendar for next year!<br /><br />Day 2 was a "cool-down" day as we drove about an hour north past a little town called Questa to ride a trail built around the rim of Rio Grande Gorge where the the Rio Grande and Red Rivers converge. The rim of the canyon is 800 feet above the river making for some spectacular views.<br /><div style="text-align: center;"><br />Rio Grande on the right, Red River on left.<br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRx8K0k23-dcMde2v1ZOnjI3-1H6NRRlRXPPMJ_c_C_in0GItFbCEqdl9XrdCzTm0OQvqyMvC7uU17hK563FQ8BLS85yy_GF0yB3kUguAJViCC3ORHYDFf145RIhaiOMKCawNXfstB4xE/s1600-h/IMG_1287.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRx8K0k23-dcMde2v1ZOnjI3-1H6NRRlRXPPMJ_c_C_in0GItFbCEqdl9XrdCzTm0OQvqyMvC7uU17hK563FQ8BLS85yy_GF0yB3kUguAJViCC3ORHYDFf145RIhaiOMKCawNXfstB4xE/s320/IMG_1287.JPG" alt="" id="BLOGGER_PHOTO_ID_5391845188262930706" border="0" /></a><br />The Motley Crew<br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpOQfrXbehnQEMsyzThBtbPpn5dyLKJsPlLyP26fa3ZgiOyqiWiDGKSEDgZljDUrf97713BVV6zNqPhZk7rxB6mQ3qfaXcieIityQ-kRNcgr92dXVKEgpyF4nfspioXuTRVIV0n-uMGjo/s1600-h/IMG_1288.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpOQfrXbehnQEMsyzThBtbPpn5dyLKJsPlLyP26fa3ZgiOyqiWiDGKSEDgZljDUrf97713BVV6zNqPhZk7rxB6mQ3qfaXcieIityQ-kRNcgr92dXVKEgpyF4nfspioXuTRVIV0n-uMGjo/s320/IMG_1288.JPG" alt="" id="BLOGGER_PHOTO_ID_5391845194106638274" border="0" /></a><div style="text-align: center;"><br /></div>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com2tag:blogger.com,1999:blog-3016667559076136335.post-68158165499984645732009-09-27T21:09:00.002-05:002009-09-27T21:25:13.877-05:00TSC - Fall 2009I hosted my 4th Tactical Strength Challenge this weekend. David Kliewer of Yukon, OK drove the 5 hours down to Lubbock to compete which motivated me to give it a go.<br /><br />I wasn't sure about competing since I just completed my 3rd wave of 5/3/1 last week. Here's how things went:<br /><br />David Kliewer - Open Class - 180 lbs Bodyweight<br />Deadlift - 495 - Good, 515 - Miss, 515 - Miss<br />Pull Up - 22 reps<br />5 min. Snatch - 24kg - 130 reps<br /><br />Jason Marshall - Elite Class - 187.5 lbs Bodyweight<br />Deadlift - 495 - Good, 535 - Good, 565 - Good<br />Pull Up w/ 10kg - 15 reps<br />5 min. Snatch - 32kg - 80 reps<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/QcmuAwhE_M8&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/QcmuAwhE_M8&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />Thanks to David for coming all the way down! He did a great job!<br /><br />My last wave of 5/3/1 went really well. I hit good reps at my prescribed weights and I feel like I'm making good progress. The best part is, physically, I'm feeling extremely well. No aches, pains, soreness, even a hint of overtraining. That goes to show how setting out to follow a long-term program and actually sticking to it can give a positive training effect.<br /><br />Here's my numbers from week 3 of my 3rd wave:<br /><br />Double KB Press - 2-40kg - 3 reps<br />Deadlift - 495 - 11 reps<br />Bench Press - 270 - 7 reps<br />Squat - 400 - 10 reps<br /><br />Next week is a back-off week, but I'm going to also use it as Week 1 of a 2-week mini-peaking cycle before another back-off week to prep for the meet on Oct. 17. <br /><br />All I'm planning on doing is including some overloading in the lock-out position of the Squat, Bench and Deadlift...just to feel the heavy weight. That's the only problem with 5/3/1...Trying to figure out how to peak for a meet. <br /><br />So, I'll perform my back-off week reps, but finish off with heavy lockouts (probably close to where I think I am with my 1 rep max). I'll see how it goes and figure out the next week from there. <br /><br />Either way, I feel strong, fresh and healthy and I guess that's all I can ask for whether or not I'm hitting PR's. That's a blessing in itself.Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com2tag:blogger.com,1999:blog-3016667559076136335.post-73399942440051922622009-08-30T19:51:00.002-05:002009-08-30T20:10:45.079-05:00Great Cycle!I had great results from my last 5/3/1 cycle. Here's the Cliff's notes:<br /><br />Military Press: 2 40kg - 4 reps<br />Dead Lift - 485 - 11 reps<br />Bench Press - 265 - 8 reps<br />Squat - 390 - 11 reps<br /><br />There was a definite increase in strength on all lifts. The heavier weight seems easier to handle and the grooves are more smooth.<br /><br />Note: On my last squat day, last Thursday, I wrapped my knees with my Metal knee wraps instead of using my knee sleeves. I used a real loose wrap rather than tight wrap for a meet...just enough for some protection and stability. On the second rep with 390 on the bar, my left wrap flipped over my knee cap and bunched up behind my knee as I lowered myself down. I felt my quad contract harder than I've ever felt and my whole quad started to sting. Instead of racking it to re-wrap, I kept going and smoked 11 reps. Testosterone got the best of me and it turns out I strained my vastus medialis during that 2nd rep. I've been rehabbing it for the last 3 days and the bruise and swelling is almost unnoticeable which means I'm doing something right. Another positive is that this is my de-load week so I was planning to take it easy anyway.<br /><br />All in all, 5/3/1 has been a great program if you can stay healthy. I find it very easy to follow and pretty easy on the body of a raw lifter. The numbers speak for themselves, but I've really surprised myself on some of these big sets.<br /><br />I'm not sure what my plan is for the next cycle or so until my meet in October. I'm working the kinks out right now and have an "advisory board" working on helping me with the programming.<br />-------------------------------------------------------------------------------------------------<br />On a completely different note, I came across this story with the attached video the other day and it really got me. Especially how much I take for granted sometimes. Just lifting, training, teaching, etc. <br /><br />Here is the true story…<br /><br />The son asked his father, ‘Dad, will you take part in a marathon with me?’.<br /><br />The father who, despite having a heart condition, says ‘Yes’.<br /><br />They went on to complete the marathon together. Father and son went on to join other marathons, the father always saying ‘Yes’ to his son’s request of going through the race together.<br /><br />One day, the son asked his father, ‘Dad, let’s join the Ironman together.’ To which, his father said ‘Yes’ too.<br /><br />For those who don’t know, Ironman is the toughest triathlon ever. The race encompasses three endurance events of a 2.4 mile (3.86 kilometer) ocean swim, followed by a 112 mile (180.2 kilometer) bike ride, and ending with a 26.2 mile (42.195 kilometer) marathon along the coast of the Big Island.<br /><br />Father and son went on to complete the race together. View this race here…<br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/VJMbk9dtpdY&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/VJMbk9dtpdY&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com2tag:blogger.com,1999:blog-3016667559076136335.post-54110838241362629132009-08-06T20:27:00.002-05:002009-08-06T20:50:21.079-05:00The Big ThreeAfter my cycle of 5/3/1 and a deload week, I decided to use this week as a test week for my One Rep Max on the Big Three - Squat, Bench Press and Deadlift.<br /><br />Here's the results with a video:<br /><br /><span style="font-weight: bold;">Monday</span>:<br />Squat - Hit 475 very easy. Almost scary-easy. Decided to attempt an even 500. It was a slow grind. Probably would've been red-lighted on depth and I blew the rear-end out of my shorts, but I got the weight up on my own strength and felt satisfied.<br /><br />Previous Best at Power Lifting Meet - 445<br />After 5/3/1 w/ Kettlebells - 500<br /><br /><span style="font-weight: bold;">Wednesday:</span><br />Bench Press - Worked my way up easy and relaxed. I felt I could've hit 295 for reps. It just flew up. Threw 3 wheels on and 315 locked out no problem with a pause. 325, no dice. Needed a tiny bump from spotter to lock it out.<br /><br />Previous Best at Power Lifting Meet - 292<br />After 5/3/1 w/ Kettlebells - 315<br /><br /><span style="font-weight: bold;">Thursday:</span><br />Dead Lift - Stayed relaxed during my warm up reps. Hit 515 on my last warm up and it felt heavy, but the rep was smooth and fast. Put 565 on and seemed like a quick lift, but strained hard to get it. This was an all time PR, even at about 20 pounds lighter than my pre-kettlebell body weight. Tried 585 and couldn't budge it off the ground.<br /><br />Previous Best at Power Lifting Meet - 551<br />After 5/3/1 w/ Kettlebells - 565<br /><br />Total increase in poundage: Squat - 55, Bench - 23, Dead Lift - 14, Total - 92 pounds. This would get me close to my goal of a 1400 pound raw total in the 181 pound weight class.<br /><br />As the old saying goes, "don't fix it if it ain't broke." I think I'll keep at it with this program starting next week and see where this one will take me.<br /><br />Here's a vid of the pull from today:<br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Z9WGSlzM6sY&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Z9WGSlzM6sY&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0tag:blogger.com,1999:blog-3016667559076136335.post-86744158117849202572009-07-30T12:09:00.002-05:002009-07-30T12:16:48.991-05:005/3/1 UpdateThe last 4 weeks have been spent testing Jim Wendler’s 5/3/1 protocol. I’ve followed it to the “t” thus far. <br /><br />The program sets up a set-and-rep scheme that you follow for 4 weeks at a time. You then readjust the poundages and go for another 4. <br /><br />The 4th week is a de-load week, so I’ve been going light all week. Still practicing my lifts, but way light. <br /><br />*Wendler’s program doesn’t call for testing actual 1-Rep Maxes, so he uses a rep-max calculation to figure out if you’re making progress. I’m not sure how accurate it is, but I plan on testing it next week with a mini-mock powerlifting meet with myself. <br /><br />All my reps were based off of my competition lifts from my last powerlifting meet. I only tested my overhead press at the beginning with a barbell and then used a pair of kettlebells closest to the poundage needed for the sets.<br /><br />Here’s the recap of the 3 weeks leading up to now. <br /><br />Week 1 (Last set of the day is a max with 5 or more reps at the prescribed weight)<br />OH Press – 2-32kg – 10 reps – Predicted 1-Rep Max – 190<br />Dead Lift – 425 – 11 reps – P1RM – 585<br />Bench – 230 – 11 reps – P1RM – 315<br />Squat – 345 – 14 reps – P1RM – 510<br /><br />Week 2 (3 or more)<br />OH Press – 2-36kg – 5 reps – P1RM – 190<br />Dead Lift – 450 – 10 reps – P1RM – 600<br />Bench – 245 – 10 reps – P1RM – 330<br />Squat – 365 – 13 reps – P1RM – 525<br /><br />Week 3 (1 or more)<br />OH Press – 2-40kg – 3 reps – P1RM – 195<br />Dead Lift – 475 – 9 reps – P1RM – 620<br />Bench – 260 – 9 reps – P1RM – 330<br />Squat – 385 – 11 reps – P1RM – 530<br /><br />My body weight stayed very consistent around 185 during the entire cycle. I’m real interested to see how this transfers to an actual 1RM, so it’s put-up-or-shut-up time next week.<br /><br />I used primarily all KB exercises for my accessory work. Some days I didn’t do any accessory work and worked on corrective drills after my work sets. I really just played it by ear.<br /><br />I threw other KB stuff on my off days with my classes for GPP and joint-mobility.<br /><br />____________________________________________________________________<br /><br />On another note, my Southern RKC Brother, Dustin Rippetoe, RKC II and CK-FMS, from Guthrie, OK is putting on a really amazing workshop in October. I’m planning on attending Day 2 as I have a meet scheduled in OK City the first day. He’ll have 2 of the TOP Kettlebell Instructors in the WORLD in one place, Jeff O'Connor, SrRKC and David Whitley, SrRKC. <br /><br /><a href="http://www.wayofstrength.com/workshop">http://www.wayofstrength.com/workshop</a><br /><br />He’s offering a killer deal right now as well. If you sign up and get 2 other people to sign up, your registration is FREE! That means you get to spend 2 days with 2 Senior Instructors plus a bunch of other talented people for NADA! Or, you can get your 2 referrals together and split the 2 registration fees between the 3 of you. Pretty nice discount if you ask me!<br /><br />Check out the details here: <a href="http://www.wayofstrength.com/workshop">http://www.wayofstrength.com/workshop</a> and get on the horn with 2 of your friends to get in on this deal!Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com2tag:blogger.com,1999:blog-3016667559076136335.post-73183706158946121732009-07-22T21:30:00.004-05:002009-07-22T21:41:41.234-05:00Don Meyer of Northern State UniversityI saw this the other night on ESPN and was thrilled when I found the entire clip on YouTube. Coach Don Meyer was the recipient of the esteemed Jimmy V award given annually at the ESPYs. Coach Meyer's story of the last 10 months of his life is unimagineable to say the least. Yet he has perservered and bested all other coaches as the winningest coach in college basketball. <br /><br />Inspired doesn't come close to describing how I felt after watching this. (I've watched twice since!) ;-) <br /><br />If only men/women like these were the ones we saw regularly in the media as role-models and examples to follow, rather than the trash that's so common on every TV channel and magazine cover. <br /><br />I hope you enjoy!<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/TTGSCalTjpU&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/TTGSCalTjpU&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Jason Marshallhttp://www.blogger.com/profile/12459229752853366845noreply@blogger.com0