Tag Archives: Athlete

12/2/13 Workout, Seminar Schedule, and Awesome Videos!


MashMafia Weightlifting Strength

Snatch 90%/1, 75/3×2, 80/2×2
Back Squat 10RM, -10%
Push Press 5RM ss GHDs/10 x 3


3 rounds for time of:

10 Strict Pull-ups
30 V-ups
20 OH Lunges 115/75#

We had a great holiday week at Mash! A lot of my college athletes were home, and like always PRs Fell right and left! I didn’t get them all, but here is a few:

We missed Greg Nuckols 680×5 Squat and his 455lb Bench! We also missed Kevin Nason’s 500lb Raw Bench, and Drew set several PRs including: 77k Clean & Jerk and a 63k Snatch!

We also filmed a Day in the Life of the MashElite Athletic Performance:

Not enough is written about atmosphere, but the best programming in the world doesn’t trump a great group atmosphere. People training together with the common goal of greatness will always push each other to succeed.

MashMafia Learn 2 Lift Seminars:

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

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


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:


Mash Potatoes Lean & Mean

ImageMash Potatoes Lean & Mean


            Two months ago I was weighing 225lbs.  I decided I wanted to go down to my original weight class of 94k/207lbs.  I’m 40 years old, so health is a major priority.  My goal is to next year compete at the Weightlifting National Championships and the Master’s World Championships in the 94k Class, and compete in Powerlifting at 90k.  I haven’t been in either of these weight classes since the 1990s.  My weight currently is 210lbs, and I’ve noticed incredible results.  The results have inspired me to blog about what I’m doing and what I’ve noticed. 

            My wife is the local nutrition/recipe/cooking Queen!  She calls her work, “Mash potatoes”.  The premise behind her recipes is no salt, no sugar, and no flour.  This is common sense stuff guys.  Most inflammation experts refer to these three as the “three white killers”.  Let me say up front, I am not a nutrition expert.  To really be an expert, I believe one needs to actually be doing the research.  There are studies out there that prove everything to be correct.  If I read a ton of peer reviewed articles, that doesn’t make me an expert.  I would simply be regurgitating someone else’s work.  With that being said, I am simply going off what I’ve read and experienced.  Disclaimer!!!!

            I’ve eaten her food for years, and I can honestly say I have never eaten anything that I didn’t love.  So I’m not suffering by any means!  The difference now is that I am not cheating or eating out.  I have also traded out all carbonation for water and coffee.  This isn’t a Paleo Diet because we eat legumes, potatoes, sweet potatoes, some rice, and some dairy.  We have a small cheat once per week, but now I am at a point that I am not craving the cheat day. 

            The best benefit that I have noticed is increased mobility with little to no pain in my joints.  As a 40 year old trying to compete head to head against 20 year olds, the hardest part has been dealing with painful and immobile joints.  With a clean diet, more water, fish oil, Dr. Gray(World’s Best Chiro), Kenny Clark(World’s Best Ortho), soft tissue work, mobility work, and proper sleep, I feel the best I have felt in years. 

            My advice to the 40 year olds out there that still want to live a healthy, active, and even competitive lifestyle, is to focus on diet and recovery as much as the
workout.  I also recommend to add mobility, soft tissue work (lacrosse balls, foam rollers, etc.), and stretching as a daily component to your life.  My advice to you young folks is to start proper nutrition and recovery now.  Remember this, “The Person Who Stays in the Game Longer Without Major Injury, WINS!”

            I want to thank my beautiful wife, Emily Drew Mash, for being the most amazing wife in the world.  Emily Drew, you are the Proverbs 31 Wife!  Anyone that has eaten her food or used her recipes are all blessed with someone who can make food Delicious without salt, flour, or sugar. 

           My wife’s blog is:


Her blog is full of recipes, tips, wisdom, and down right great writing.  I married the most brilliany wife on the planet.


For information on seminars, online coaching, or programming, go to:


If you are interested in hosting a powerlifting, weightlifting, or athletic performance “Learn 2 Lift” Seminar, email me at:



Weightlifting Talk Questions Answered


Podcast Answers

Most of you know that I am Co-Host of the popular podcast “Weightlifting Talk” http://www.spreaker.com/user/weightlifting_talk/concentration, and every episode we take questions from our listeners. We try to answer them all, but it is simply impossible to get to them all in one hour. That is why I started doing a blog with the rest of the answers. If you get left out, message me and I will either blog the answer or answer it on the next podcast. My email is: Travis.Mash@MashElitePerformance.com.

Danielle Eberhart
1. Her Question Paraphrased: “I have great technique in the Snatch and Clean & Jerk until over 85%, and then my technique goes out the window. How should I correct?

Answer: The neuromuscular system reacts differently when over 85%, so to truly practice the maximal lift you have to be lifting at 85+%. That’s why the Bulgarians train so heavy. No matter the system one must practice a good portion of the lifts at a near maximal intensity. There are several ways to do this: blocks, hangs, max doubles, etc, but at the end of the day from the floor is the most important. It’s like in basketball to get better at foul shots shoot foul shots.

2. Question from the Fluxasauras Rex @fluxinabox: @MashElite @ryanpatrick24 @AttitudeNation can you talk about gaining weight for a CLEAN athlete. Spent years at 69 kilos currently 71.8
@fluxinabox: @MashElite @ryanpatrick24 @AttitudeNation how many kgs do I need to gain to be competitive? What’s a reasonable goal per month/quarter/year?

Answer: this is a three part question: How do I gain weight? How much should I weigh to do well? What’s a reasonable amount to gain? Let me answer the last two first! I would suggest .25-.5 kilos per week because fat doesn’t help a weightlifter like it does a Powerlifter. Speed and mobility are the most important aspects of weightlifting. As far as how much should you gain well I need to know: how tall are you? How old are you? What is your body fat %?

With weight gain I would add these things to your current diet. 1. Eat a big breakfast like 6 eggs, cup of oatmeal, bacon, and walnuts. 2. Take our Athletic Support http://www.masheliteperformance.com/#!store/crf1 3. Eat 3 Cups of yogurt every night, and 4. Start taking a Meal Replacement. The key is continuing to eat the same amount of calories as you are currently consuming.

3. Question Nick Gregory @ngregory93: Hey @MashElite I’m a personal trainer at NCState and wanting to get my USAW level 1. Any opinions on it? I’ve read mixed reviews. Thanks #AN

Answer: I think that a Level I is a good idea. There are a lot of good Certs out there right now including: Attitude Nation and my “Learn 2 Lift” Level I’s. The more that you can learn about the Olympic lifts the better.

4. Question Zach Taylor: When increaseing SN weight is it benifical to do OverHead Squats..?? or just stick with SN balance work.. And if you do OHS what rep range to do stay-in?

Answer: I believe that in the first two years of a Weightlifter’s career Overhead Squats are valuable. They are great for building a foundation, and so are Snatch Balances. I would keep the reps between 1-5 and sets 3-5.

5. Question Ryan Karas: What kind if barbell do you recommend for training?

Answer: Without a doubt Muscle Driver USA bars! You can’t beat the bang for the buck!

6. Question Barry Schroeder: What do you do to your bars to maintain them, and keep them functioning properly? Specifically bearing bars.

Answer: Brush the chalk off the bar and wipe them down with WD40 once per week, and store them in a dry area.

The Q&A is my absolute favorite! Donnie Shankle told me to make Q&A the biggest part of my Level I “Learn 2 Lift” Seminars, and he was totally right. I love having a plan and teaching my way of lifting, but I want to answer the questions of my attendees more than anything. You guys are the ones paying, so I want to deliver!

For more information on my “Learn 2 Lift” Seminars or Online Coaching, check me out at:


Or email me at:


Check out this video of a typical Max Out Friday!

The Mash Elite Family and Some Advice to Young Athletes and Coaches!


​Friday was one big celebration at Mash Elite Performance! As usual we celebrated Max Out Friday by Slamming Bars and Killing PRs. Then we (actually the Smashed Crossfit girls) decorated the facility in honor of my beloved wife Emily Drew’s Birthday and we capped the day off with a Chang Thai Friday Night. Every time that we host a Chang Thai Friday Night I sit in my chair in amazement at what God has done with Mash Elite. We roll 30+ deep every time that we do this, and each time I feel like a proud father knowing that this is all a gift from God. Probably the most unusual part of Mash Elite is how so many diverse groups form a family. We have Elite Athletes, National Level Weightlifters, Elite Level Powerlifters, Rocking Crossfitters, and adults just wanting to be in the best shape of their lives. The one common bond is that we all want to take the gifts that God has given us, and take them as far as possible. This common desire for greatness is what bonds us! We get just as crazy when one of our 40 year old house wives get their first pull-up as when one of my athlete receive a D1 offer. I get just as psyched watching my Smashed Crossfitters giving their last drop of sweat as I do watching Rebecca Gerdon slam bars all the way to the Professional Muscle Driver USA Team.

​The best piece of advice that I can give an aspiring Box/Gym/Strength facility owner is to form a Family and not a gym. A Family stays together, and a gym is just another business that opens and closes. At Mash we have a Smoothie Bar, and we have a “hang out area” right up front. We want our members to hang out because they are our family and friends. Every day that Drew and I go to work we simply go hang out with the people that we love. I don’t know the formula to forming such a place, but I will say that your true desire when going into the strength and conditioning business has to be to help people to love people. All that I’ve ever wanted to do is to take my life’s work, and teach it to everyone. I want to give my athletes an edge! I want to give my adults a plan to get in the best shape of their lives! I want to help my strength athletes get stronger than everyone else in the world without hurting themselves or sacrificing their loved ones. Basically I want to teach them all the things that I know work, and to avoid the pitfalls that I know brings pain.

​This is why I am so excited about my “Learn 2 Lift” seminars, and my online training and programming (www.MashElitePerformance.com) because now I have the ability to help the “Nation”. I want to affect as many lives as possible before I die. I want to see the smiles on people’s faces when they reach their goals, and I want to be there to pick people up when they come up a little short. I smile when I look back over my life because I see the hand of God pulling the strings in my life to lead me to this moment in time. I had no idea when I was training at the Olympic Training Center that I would one day be teaching hundreds of people how to Slam Bars. I had no idea when I was striving to be the best Powerlifter in the world that I would be teaching thousands of people how to squat and deadlift. I use all the skills that I learned playing football at Appalachian State University and trying out for the US Bobsled Team to teach young athletes to be the best in what they do. My time hanging out with Charles Poliquin, Dave Tate of Elite Fitness, Mark Watts, Joe Kenn of the Carolina Panthers, Louie Simmons of Westside Barbell, Ed Coan, Steve Goggins, Dr. Larry Gray, Ox Mason, Tim Patterson of T Nation, Jon North of The Attitude Nation and my co-host on Weightlifting Talk, Donnie Shankle, Glenn Pendlay of Muscle Driver USA, Chad Wesley Smith of Juggernaut, Greg Everett of Catalyst, Zach Even-Esh, Ethan Reeves of Wake Forest, Joey Smith, Marc Lobliner, Wes Barnett, Shane Hammons, Dragomir Cioroslan, Donnie Thompson, Jason Coker, Ryan Grady, Mike Kent my Strength Coach at Appalachian State, and all the many that I am forgetting has all molded me to be the Strength Coach that I am today. I treasure the relationships that I make in the strength world because we are all so open to teaching what we know. The key is being open to continued learning. Knowledge is out there guys just be willing to grasp it, and then be willing to teach it. Athletes should embrace the journey because you have no idea how the lessons that you will learn might come to affect others. Coaches never forget all that you have learned, but never stop your quest for knowledge.

Video from Max Out Friday! Notice the different populations!

Video From Chang Thai Friday Night!

For more information on Mash Elite, the Learn 2 Lift seminars, or our Online Training or Programming, go to:


or email me at:


Level II Attitude Nation Camp & Mash Summer Camp

This weekend is the Level II Attitude Nation Camp, and I am just as excited to learn as I am to teach. Personally I have never heard of a camp with so many champions before in my life. For each section you have international level athletes teaching. Weightlifting will be taught by Jon North, Jessica North, and Donnie Shankle. I will be teaching the Powerlifting. Gymnastics will be taught by the one and only Ryan Grady along with his Olympic hopeful friend Ben Taylor. I’m more excited about the gymnastics because I have no experience, and I believe that there is no better training for athletes. Gymnasts are the most relatively strong athletes on the planet, and like Martin Rooney says a relatively strong athlete is a fast athlete.

Next week is our last Mash Summer Camp of the year. It is for age 12+, and we are excited to teach these young folks how to be great. Like always we will be teaching them the basics of: speed, jumping, mobility, nutrition, mind set, goal setting, and performance training. We will also have guest speakers that have made it to the collegiate level or higher to explain their paths to success.

It’s going to be a busy couple of weeks, but I am pumped to meet new people and learn new things. Below is the workout for the week! If you have questions for us, contact me at Travis.Mash@MashElitePerformance.com or my website is http://www.MashElitePerformance.com.

Week 7

Monday (BB Legs Dominated)

Snatch 92×1, 80×2,max 2(work up if able)(BBd 92×1, 80×2)

Squats wk7 97×1, 80×3, 55x4x1(3 sec pause)(BBd 65% x 15)
Box Jumps/5 x 2-3

Clean Pulls 110%x3x3(work up to 80% of DL)(BBd Pistol Squats/6-8 ss RDLs w chains/8 x 4)
Standing Millitary Press HS, 75×3

GHRs ss Plank Core Work x 5(BB GHRS/10 ss Bulgarian Split squats/10 ea x3)

Or crossfit

3 Rounds for Time:
30 yd Sled Sprint 135/90#
20 Burpees
30 yd Sled Sprint
30 KB Snatches 50/35Lbs (15/arm)

Tuesday (BB Back Dominated)

Cleans from Box HS, 85×3
Jerks Heavy single, 75×3

Pull-ups weightedx 5-8, 1 arm cable Rows/10-15 x 3(BB 5 sets)
(BB BB Bentover Rows/10 ss Heavy DB Pullovers/8 ss TRX Facebusters/12x 5)

or Crossfit
60 C2B Pull-ups
EMOM 5 Burpee over the Box Jumps 20″ (no touch on top)

Wednesday(BB Chest & Arms)

Clean & J 92×1+1, 80×2+1,max 2+1(BBd 92×1+1, 80×2+1×1)

Front Squats ,80×3,85×3,max 3(BBd)

Snatch Pulls from Box 110-135%x3x2
ME Bench 1 Board Max Triple, 95%/max attempts
Bench 5/3/1 65/5,75/3,85/1+(BB 63%/15)

Snatch Grip Presses/6 ss Dips/10×3-5 (BBd)

(BBd Band Presses/20 ss TRX Flies/15 x4)
(BBd Fat Bar Curls/10 ss Smith Curls/10 x 4)

Or Crossfit
400 m for time

Thruster Tabatas 95/65#

400 m for time

Thursday (Delt oriented)
Snatch from Box HS, 85%x3(BB off)
OH Squat HS,85%x3 (BB off)

(BBd Fat Bar Standing Push Presses/8 x 4)
(BBd Full Lateral Raises/10 ss Plate Raises/10 x 4)

Friday (BB legs dominated)
Max Snatch (25 minutes)
Max Clean & J (25 minutes)

Back Squat max single with 50-60lbs of chain, 88% of bar weight plus chainx3(BBd 58%/20)

(BBd DB Racked Position Walking Lunges/15 ea leg ss Elevated BB Hip Ups/15 ss TRX Leg Curls/15 x 4)


12-9-6 of:
Power Clean & Jerk 185/120#
Bar Muscle Ups

Saturday (BB Upper Dominated)

Hang Snatch to Snatch max(5 total work sets)BBd skip

Fat Bar Bench HS, 88×2
3 Board Bench Max Single, 90%/max attempts to chest

(BBd only CG Bench with Chains/8 ss Push-up over Med Ball/20 x 4)

DL Max Double off a High Box(BBd)

Push Press HS, 75×3 (BBd ss Nosebreakers w chains/10×3)

GHRs and BB Hip Ups (BBd skip)



20 min AMRAP:
400 meter run,
Max rep pull-ups.


What Makes a Great Athlete Great?

What Makes a Great Athlete Great?

Parents ask me all the time to make their son or daughter like one of my other great collegiate athletes, and my response is always the same. I tell them that their child will be given the same opportunities that all of my prior athletes were given. The question is always, “Will the athlete take advantage of all of their opportunities?” Sorry to say that most will not! I am going to list the key ingredients that make Great Athletes Great.

1. They become “Masters of the Mundane”. This means that they do the little things to get better. Some of these little things are sleeping right, eating right, stretching, giving it their best on every rep of every set, and prioritizing their life. First sleeping right means that they are getting at least 8-10 hours per night. This might mean skipping parties or not going out on dates, but greatness does not come cheaply. They learn about nutrition, and they apply it. They don’t skip meals, and they become careful of what goes in their mouths. They stretch the muscles that are identified as tight by me. They also work on stabilizing the weak muscles that are identified by me. They don’t cheat reps or sets! That means that they run through the line, and they will probably give me 12 reps when I asked for 10. Last they prioritize their life! If they go on a vacation, then they ask me for a workout to do while traveling. Our athletes have access to unlimited amounts of knowledge because they have coaches that live Exercise Science. Now we have online clients that have the same on our website http://www.MashElitePerformance.com in the store section.

2. They set goals! All of my great ones have set concrete goals that they have written plans set in stone to reach said goal. We teach them to dream it, write it down, formulate a plan, commit to the plan, and follow through. It’s a plan that worked!

3. They do not need to be pushed! A lot of parents tell me to push their child, and I do exactly what they ask. My goal is always to teach them to push themselves. To do this I have to find out what drives them, and then I get them to visualize reaching that one thing. Cole Blankenship is arguably one of the best athletes that I have ever trained. He is a Freshman at North Carolina State University, and he plays Football for the Pack. He is considered one of the top recruits in his class, and I can tell you that no one had to push him. This kid was driven, and he still is. There is no way that he will not earn a starting spot because he is driven more than any of the other kids. That is what an athlete needs to strive to become on their own. Now I did push him further than he thought was possible, but he had his own motivation.

4. Genetics! Now this one I have nothing to do with. This is totally up to the parents, but don’t get me wrong. I have seen undersized athletes work hard and earn scholarships. They just have to be a lot better than the bigger ones.

Now it’s out there! I just wanted all children and adults know what it takes to be great. All of my great ones possess all of these qualities, and I simply push them over the edge. I take their drive and make it better. I take their strength and make them stronger. My kids have a lot of tools at their disposal because we have a brainiac staff. If you would like to know more about Mash Elite, contact us on http://www.MashElitePerformance.com.