Another Goal Bested!

Checked off another goal yesterday and tried again today to make sure it wasn't a fluke.

Tear A Full Deck Of Cards In Half

54 Cards, Including 2 Jokers

They were cheap cards and the tears weren't pretty and straight, but there's two halves and I did it with my own two hands.

Now I need to perfect this skill so that it looks like I sent the deck through a paper cutter. That might deserve a video.

Anywho...pretty stoked about this one.

I started with 20 cards back in October and worked my up a little at a time.


BY THE WAY!

For those of you who are close to Lubbock, Texas...

The Jeff O'Connor, SRCK Workshop is almost here!





Get in on the action now and sign up!

It WILL be the BEST kettlebell workshop to EVER hit this area.

Sign up here NOW!

Extended Early Bird Discount

Morning - KB Basics $100.00Afternoon - KB Application $100.00Full Day $175.00

Contact me, Jason Marshall, RKC at:

806 773-3735 or

jason@lonestarkettlebell.com

40kg Bottoms Up Press and an Extra

FINALLY!!! Here's the video. Man, I'm having a hard time keeping up my web-presence. I've had a bit of an obstacle thrown my way in the form of a "fire wall" at my day job.

No checking the forums.

No checking the blog.

No reading articles.

Nothing!

It sucks, but I'll make it.

Here's the vid! I'd already hit this twice earlier in the week. Now I've got to work on the left hand.

Training Goal Achieved and Supper

It's the second week of February.

Where are you in terms of your goals?

I've been incrementally training the bottoms up press and have achieved one of my Strength Goals:

40kg Bottom's Up Press
Body weight was 185.

I didn't have a camera and I was by myself, but I'll try it again later this week and post a vid.

I'm training to improve my explosiveness while my body weight is down, so I'm going to see what the jumping ability is this week as well.

I tested my 40, 100m and 400m three weeks ago, so I might see where those are at right now. My times really sucked the first time around, so all I can do is go up.

Here were my times:

40 - 4.85
100m - 12.05
400m - 65.8

Uggghhh!!! The legs weren't moving like they used to, that's for sure!


On to supper. Here's a typical supper meal when I get home and cook after I chug my post-workout shake.

Spinach Salad:
Fresh Spinach
Fresh Cut Strawberries
Feta Cheese Crumbles (Not too much)
Almond Slices
Low Fat Raspberry Vinaigrette

Steamed Broccoli:
Fresh Raw Broccoli
Cooked in a Zip lock Steam Bag

Cubed New York Strip:
New York Strip - Cubed
Pan Seared in Olive Oil
Seasoned w/ Mrs. Dash

Large Glass of Water

Discount Extension!!!

So I've been sick AS A DOG this week.

Because of this, I've decided to push
the deadline out for the first registration
deadline for the Jeff O'Connor, SRKC
Kettlebell Workshop.

The new deadline is:

February 13th @ 5pm.

This INCREDIBLE workshop will be priced
as folwows until the deadline.

Morning - Kettlebell Basics: $100
Afternoon - Kettlebell Application: $100
Full Day: $175 - BEST VALUE!!!

Extended Early Bird Discount

Morning - KB Basics $100.00Afternoon - KB Application $100.00Full Day $175.00

Contact me at:

806 773-3735
jason@lonestarkettlebell.com

More info can be found at:

www.lonestarkettlebell.com

I hope to be hearing from you soon!

Don't forget the new discount WILL expire
February 13 @ 5pm.

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

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

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

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

ALSO...

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

So get it on this early to maximize your experience!

I hope to hear from you soon!

In Strength and Health,

Jason Marshall, RKC
jason@lonestarkettlebell.com
806 773-3735
http://www.lonestarkettlebell.com/
http://jason-lonestarkettlebell.blogspot.com/

Extended Early Bird Discount

Morning - KB Basics $100.00 Afternoon - KB Application $100.00 Full Day $175.00

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

Clear Your Calendars!

When: Saturday, March 7, 2009

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

Location: Lubbock, TX

Contact: jason@lonestarkettlebell.com with any questions.

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

Extended Early Bird Discount

Morning - KB Basics $100.00 Afternoon - KB Application $100.00 Full Day $175.00

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

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

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

About Mr. O’Connor:

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

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

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

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

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

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

In Strength and Health,

Jason Marshall, RKC
Lone Star Kettlebell
http://www.lonestarkettlebell.com/
jason@lonestarkettlebell.com
806 773-3735

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

Extended Early Bird Discount

Morning - KB Basics $100.00 Afternoon - KB Application $100.00 Full Day $175.00

Training Goals for 2009

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

Strength

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

Explosive

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

Endurance

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

Physical

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