Monthly Archives: January 2014

Lisa G One Year Update

     Many of you know my friend Lisa G who is battling Stage IV Lung Cancer.  Last weekend was her one year anniversary with her battle.  She is my friend!  The world should know her story!  She is a 40 year old mother of two that refuses to quit Slamming Bars!  I am posting her CaringBridge.com post.  To help Lisa in her battle go to:  www.GoFundMe.com/LisaG

Guys please help my friend!

Lisa G:

 
 
 

     On Jan 12 th it will be my 1 yr anniversary as a cancer survivor. As I look back I remember thinking “Am I going to make it to at least 1 year?” Then I thought “Nope, I’m making it way more than that.” So here we are… the first year of many to come.      Over the past year I have been given alot of advice and thoughts about how people think I feel and should act.. Some good and some not so good. Some of the information that always struck me as bothersome was that of “Oh what terrible time you are having or I hope next year is better than this year”. I don’t see it that way.      Oh there are days that are worse than others, but the whole time I think…”At least I am still alive and want to fight”. In addition, I think this has been one of the best years I have had.      Except for the week I was diagnosed I have had a pretty good time. First, my relationship with God has grown tremendously and continues on a great journey. In addition,  I couldn’t have done that without my MASH family, my husband and daughters.       Speaking of my daughters, those two little buggers have taught me allot about life and God. Things they talked with me about shocked me. I knew they were smart but goodness …they are a little smarter than I knew. They both did well in school. Nicole graduated Davie High with honors and in the top of her class. I was able to throw her fun graduation party. She earned scholarships and a place at South Carolina University. Which she is doing very well by the way. Erin also finshed 8th grade in the top of her class and is a freshman at Davie High and doing exceptionally well. They both have very nice boyfriends which make them and me laugh a lot.     I have been able to spend more time with my daughters this year due to the fact that I am not working. Both Nicole, Erin and I have spent time away on mini vacations that were alot of fun. I was able to attend all of their soccer games. I cheered them on like no one else, or embarrassed them lol. I also got to hang out with my husband more without worrying about what was going on at work.      I work out 5 days a week. Which is both good for my figure and keeps me healthy to fight this nasty mess. I have medaled in 2 weightlifting events. I reached a goal of snatching 110 lbs and cleaning and jerking 150 lbs over my head. Not many 43 year old moms can do that. While at the gym I have gotten to know a group of ladies that have supported me and listened to me cry and laugh no matter what. They have become my best friends and I can count on them for anything.      I also got to realize how great Davie County and the people who live here are. My gym held a fundraiser for me and I couldn’t believe the amount of people who came out to help myself and my family. I still shed tears of joy when I think about that day.       This past year I was able to go on a radio talk show to share my story. Which I agreed to do so that I may give hope and inspiration to anyone who is battling any kind of difficulty in their life. I was also able to stand up in church and give my testimony why my God is first and I am second. again, in hopes that my story and attitude will help others.      I was also able to increase my volunteer time at church within our soup kitchen ministry. Which I must say is a great ministry to be involved with. This year our team was able to organize a 5K to help raise money  for the soup kitchen to feed the hungry in Davie and Forsyth counties. Our thoughts were ” Maybe we will have 100 runners” honey…we were able to get almost 700 runners!!! How crazy and great was that! God had his hand in that. That was such a fun event I can’t wait to do it again.      I was able to spend a week long cruise with my husband, my best friend and a few of my neighbors. How much more fun could that be?! We had a blast and I can’t wait to do it again.      I also have the best oncologist. No matter when I go for an appointment he always has some new information for me about a med, treatment or a new step in the plan to help me beat this. He is also open to any suggetions that I may have for my care.       I could go on and on about all the stuff I did this past year but it would take many more pages and I have already probably bored you already :).      So even though I have had bad days and shed alot of tears. All my good days outweigh the bad thanks to my God , my husband, my  daughters, my family and friends. I am looking forward to what God has in store for me.      So Bring It…because I am ready!!! Love you all, Lisa

How to Make a Champion

​At the Mash Mafia Compound we are a group that is used to being extraordinary. As we speak, we have “The Champ” Jon North, one of the best Olympic weightlifters in the nation, Tommy Bohanon, NY Jets Fullback, Greg Nuckols, World Record holding powerlifter, and about forty Division I Athletes. We have several Nationally ranked weightlifters and powerlifters, and the one thing in common is that they all want to get better. My goal is writing my blog is to educate people. Today I want to tell you some of the things that we are doing to make sure that the environment at the Mash Mafia Compound is favorable.

1. An environment of constant learning! The coaches and I at Mash are constantly in the pursuit of something better. I refuse to be the coach that thinks he knows everything. There are a lot of those out there, and I believe it is a product of laziness. Coaches get to the point that they don’t want to do the research or attend new seminars. Not us! We just purchased the speed system from Joe Defranco. He has obviously done a great job with a lot of the top NFL football players, so I am going to learn about it. I’ll match it to our existing program, and provide something better for my current and future athletes. Athletes put their trust in me, and I am going to do everything in my power to give them results. My weightlifters know that I am constantly researching for ways to improve them. Anyone is a fool to not look at what the Chinese are doing.

2. Monitor the Culture! When I first started, I would take anyone. Let’s face it, I had to pay the bills. Now I am up front with all of my new athletes. If you are not trying to be the best that you can be, then Mash isn’t the place for you. I should have started my program like this. If an athlete is becoming a cancer, I will kick them out. My people work too hard for me to allow someone to ruin their atmosphere. I will work with people, and I will give them chances. When I determine that it is just not in them, I will ask them to leave. It’s hard because I love my athletes, but it is for the greater good. Our culture is one of greatness, and it always will be.

3. Teach the Small Things! We do more than program and coach workouts. We strive to teach all of our athletes about nutrition, recovery, goal setting, soft tissue, stretching, and more. We explain that true champions will become “Masters of the Mundane”. Greg Olsen for the Carolina Panthers is one of the best. While visiting my friend Coach Joe Kenn (www.BigHousePower.com), the Head Strength Coach of the Panthers, I had the chance to meet Greg. He spends hours on his own with mobility, massage, Active Release, acupuncture, and more trying to ensure that his body is battle ready. I encourage all of my athletes to do the same.

4. Provide the Small Things: We provide monthly workshops for free on nutrition, recovery, and goal setting, Then we provide tools like: Dr. Gray(A.R.T., Graston, Rock Tape, Chiropractic, K-Laser, Acupuncture, and more), blood tests that will determine vitamin and mineral deficiencies, Functional Movement Screens, mobility/stability plans specific to the athlete, and workouts specific to the strengths and weaknesses of the athlete. We are determined to give our athletes everything that they need to succeed. Now I am in the process of acquiring housing and part-time employment for my weightlifters that are relocating to North Carolina to be a part of our team. I want to provide the best environment possible for all of my athletes.

​These are the things that makes the Mash Compound so successful. If you are a coach, then try to do the same. If you are an athlete, look for this type of environment in choosing a facility. Now is the time that I want to announce the new Mash website:

http://www.MashElite.com

There is a whole new look, and a lot more to offer. I will be providing the programming that I am using for Jon North, and the programming that I am using for the rest of the team. Each member will have uniquenesses to their program that I will be explaining weekly. The programming along with the explanations and findings will be mailed out weekly to the people signed up for my newsletter. That will start today! If you are not a member of my newsletter, go to: http://www.MashElite.com and their is a spot on the homepage to sign up. I will send the programming out tonight, and I will send it out again on Tuesday to give everyone a chance to get signed up. It’s Free!!!

Here is Friday’s Max Out Friday Video! Unbelievable results so far:

This year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, Wilmington, NC and we are scheduling Minneapolis and as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Jon North v. Rookies 1/11/14

Rookies:
Saturday
Back Squat 3 RM, then -10%/5 and -20%/3 with 2 sec pauses
Fat Bar Bench 5RM, then -10%/5 and -20%/5 w 3 sec pauses or Millitary Press Fat Bar 5RM, then -5 & -10%
DL 3RM from 2″ deficit
Push Press 5RM, then -5&-10%
Dips 10 reps x 3

Jon North:

Saturday
Back Squats 3RM then -5% and -10% for 3
Jerk Dip Squats 105-110%/3×3
GHRs 8 reps x 3
Klokov Presses 5RM, then -5% and -10%
Dips 10 reps x 3

Wow, best Max Out Friday of all-time! Literally 100’s of PRs! I’m not even joking! Probably a combination of atmosphere, programming, and simply a room full of champions! Highlights:

330lb Snatch
400+ Clean
900lb Squat

Jon is coming back way ahead of schedule! I believe the overall strength training is paying huge dividends. Jon North is getting jacked folks! We have several top names joining us soon. Just unbelievable!

Video coming soon!

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, Wilmington, NC and we are scheduling Minneapolis and as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Jon North v. Rookies Max Out Friday

Rookies:

Friday
Snatch to Hang Snatch max (2 misses) max Snatch if feels good
Clean to Hang Clean & Jerk (2 misses)max Clean & Jerk if feels good
Jerk Position Jerks 5 reps x 3
Pull-ups 8 reps x 3

Jon North:

a.m.
Snatch 80%/1rep x 3
Clean & Jerk 80%/1rep x 3

p.m.
Snatch Snatch to Hang Snatch max, if you feel good max in just Snatch
Clean & Jerk Clean to Hang Clean & Jerk max, if you feel good max in the Clean & Jerk
Push Press 5RM then -5% and -10% for 5

Jon North v. Rookies Findings and Insight

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Today is a day off, so I have a little time to reflect. This week has been full of great happenings with the uniting of the MashMafia and Attitude Nation Families. Jon and Jessica bring so much positivity to the compound that spills over into all areas of the facility. My young athletes push themselves harder than ever when they see an Olympic hopeful weightlifter hurling 400+ pounds through the air. My weightlifting team has switched gears since being joined by the Attitude Nation. No one is satisfied with average at our gym, and now everyone has kicked their personal goals even higher.
So far in the first week of training Jon, I have identified several needs that will help to improve his training. My goal is to increase volume without injury or setback. My other goal is to identify any weakness in his structure, attack the weakness, and become stronger in the process. Here are a few weaknesses that we have identified and are targeting:
• Hamstrings
• Upper back
• Low Back
• Shoulder stabilization

Here are some of the ways that we are targeting the weaknesses:
• GHRs, Russian Leans, & heavy pulls
• Rows, pullups, & scap work
• Dr. Stu McGill approved low back stabilization
• Dr. Gray approved shoulder stabilization(all coaches should work closely with a practitioner for best results)

To increase recovery, prevent injuries, and to help expedite the correction of the identified weaknesses, we are doing the following:
• Mobility targeting identified tightness
• Soft tissue work with lacrosse balls, peanuts, and foam rollers
• Dr. Gray performing A.R.T., Graston, K-Laser, acupuncture, and spinal adjustments
• We are slowly changing his nutritional habits and supplementation
• Next week we are administering a blood test that will identify any vitamin and/or mineral deficiencies, so that we can rectify
• Every workout is followed by P.N.F. stretching and soft tissue work

This is what we are trying to do for all of our athletes. We will be performing the following with any existing and incoming athletes:
• One on one interviews to establish goals, and to find out what has worked and what has not in the past
• Functional Movement Screen to target any deficiencies
• Visual assessments during training identifying any weaknesses

Every human is different! No one program fits everyone, but certain things are universal:
• Group atmosphere is a must
• A fearless mindset must be present
• Volume must increase to produce different results
I’m excited to embark on this new adventure. I hope that writing about the experience will be enlightening to people in the future that are competing in or coaching the sport of weightlifting. I feel like we are on this journey together.

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Jon North v. Rookies 1/8/14

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Rookies:
Wednesday
Snatch Grip Sotts Press 3 RM then -10%
Hang Snatch high hang 3RM then -10%
Hang Clean High Hang 3RM then -10%
Front Squat 5 RM, then -5&-10%
Clean Deadlifts 3RM pause 3 sec at knee on the way up & down, then -10%

Jon North:
Wednesday
a.m.
Clean Sotts Press 5 reps x 3 sets work up heavy
Clean & Jerk Complex Clean Pulls/1, Clean/1, Front Squat/1, & Jerk work up to 80%/1
Back Squats 1RM with 5 second pause in bottom, the 80% for 5 reps with 5 seconds pause each x 2

p.m.
Snatch Sntach from Box HS, 80%/2×2
Clean & Jerk Clean & Jerk from Box HS, 80/2×2
Clean Deadlifts 105%/3×3
Pullups 8 reps x 3

Differences:
1. Volume
2. Jon is more specific to Snatch and Clean & Jerk. The rookies are working on more position work.
3. Jon is doing back squats(recruits more fibers for strength and front squats hurt him). Rookies are Front squatting for position work.

We got Jon set up with Chiropractic, A.R.T., K-Laser, and Graston yesterday, so get ready for results. We are also going to blood test all athletes, so we can individualize supplements, nutrition, and vitamins.

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Jon North vs. Rookie

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Last week, I had the honor of accepting the Head Coach position for the Attitude Nation Weightlifting Team. I am so excited for this! It has been a dream of mine to coach Olympic athletes. As you all know, Jon North is already my partner and friend, and I believe in him. I believe that with the right atmosphere, coaching, and becoming a master of the mundane (sleep, recovery, nutrition, etc) Jon can become the greatest American lifter of all-time. Those are big words! I get it, but Jon is truly a freak athlete that just needs to get stronger. And I know Strong! Along with Jon we have several rookie lifters that are Nationally ranked, and we will be proactively recruiting athletes as well. Obviously programming for “The Champ” Jon North will be different than athletes with less than a year of training behind their belts.
My goal is to daily give my readers insight to the differences in programming for the different athletes. I am going to be meeting with all of my lifters one on one within the next week because I am going to individualize their programming. Their programs are going to reflect their strengths and weaknesses. I also want the insight of the lifter as to what they believe has helped them, and what has not. If a lifter believes that something will help them, then it will! The brain is super powerful!

Programming for the champ will look something like this:
Lots of squatting
Jerk work: blocks, behind neck, jerks squats, etc
Overhead pressing
Target hamstrings
Snatch and Clean & Jerk heavy, but we will use the conjugate method to prevent a plateau
Chains Baby! Shock him!
Protect low back
Soft Tissue work before and after
Chiropractic, A.R.T., Graston, Laser, massage
Recovery

Programming for the Rookies:
Position Work
Technique
Strengthening the positions
Squats! You can’t lift big weights with weak legs!
Mobility! Lowest person wins!
Correct individual imbalances! FMS
Posterior Chain
Dan John Battle Ready: prepare them for the years of hell in front of them

Today’s training for Jon:
Tuesday
P. Snatch 75%/1rep x 5 sets(work up if feels good)
P. Clean 75%/1rep x 5 sets(work up if feels good)
Jerks off Blocks HS, 80/2
Bentover Rows 8RM, then -5% and -10% for 8

Today’s training for Rookies:
Tuesday
Clean Sotts Press 3 RM, then -5&10%
OH Squats paused 3 sec in bottom 1RM, 75/3
Jerks from behind neck HS
Bentover Rows 8RM, then -5&-10%
Bench Press 5RM, then -5& -10%

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com