Tag Archives: Mafia

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:

emilydrewmash.wordpress.com

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:

http://www.MashElitePerformance.com

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

Travis.Mash@MashElitePerformance.com

 

Tomorrow’s Workout 11/12/13

Day 2
2 Snatch Grip Push Press, 1 Snatch Balance, 2 OH Squats max
Jerks 2 RM
Bench 3 RM, then -5&10%
Bentover Rows 10RM then -10%

Met Con
3 rounds for time of:

40 Double-Unders
20 T2B
10 Overhead Squats 95/65#

Here’s a highlight clip from Friday:

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

20131111-185513.jpg

Attitude Nation AO Qualifier

20131110-170456.jpg

Today was the Attitude Nation Last Chance Qualifier for the American Open. Scuba Steve, Hayden Dupont and I were representing the MashMafia. Scuba absolutely killed it! He hit 117k/258lbs in the Snatch, and he hit 149k/328lbs in the Clean & Jerk to qualify. He actually Cleaned 153k/336lbs, but he missed the jerk. I am so proud of this young man. He has come along so quickly in a short amount of time. Just two weeks ago he competed in the NC State Championships, but fell short of the qualifying total. Today he looked like he was good for plenty more. Not only is he a freak athlete, but he is a Math Major at Wake Forest University with a 3.6GPA. He will be attending Law School next Fall, so MashMafia has a freak athlete for at least three more years.

Hayden Dupont was trying to qualify for the Youth Nationals, but he fell just a little short. I think that he did awesome because he took a month off. Hayden is another brain child in the 9th Grade taking all honors courses, so he needed a little time to adjust to high school. I fell a little short hitting 120k in the Snatch, and missing the 157k Clean & Jerk that would have qualified me. I’m still very happy because I weighed 94k/207lbs for the first time since 1999. I owe it all to my wife’s famous cooking. Go Mash Potatoes! I feel so much better, and I am moving much better. I just need to get acclimated to this body weight strength wise, and then I believe that next year I will hit some much bigger weights. We all owe my wife, Emily Drew and Brealon’s girlfriend, Haley for not only putting up with us, but they ran the table at the meet. They both helped out in all aspects of the meet. Thank you both!

None of this would have been possible without Coach Brealon. He helped with the meet, and coached all of us. He truly is a huge asset to the MashMafia Weightlifting Team. I think that he will be one of the best coaches of all-time when he has a little more time under his belt. I don’t say this lightly. He has three great things going for him: education, experience, and heart. He is an Exercise Science Major from Appalachian State University, and he is around all the right people. He’s only twenty-two, and he has met and friended: me, Jon North, Donnie Shankle, Glenn Pendlay, and Coach Joe Kenn. That’s not to bad for 22! He is a lifter too! He gets it! I believe that without a doubt he will be on the National scene next year. He is assistant coach at MashMafia as well, so he’s getting that experience daily. More importantly than all of this, his heart is in the right place. He cares about his lifters and his teammates. He loves them, and we love him. This is why he will be great!

I must also give a shout out to MashMafia’s sister gym, The Attitude Nation Weightlifting Team. Justin Lovinggood also qualified for the American Open with 125k Snatch and 152k Clean & Jerk. Jacob “Rabbit Wyatt totaled enough for the American Open A Session hitting 105k Snatch and 126k Clean & Jerk. Rabbit is a MashMafia Original, and I am very proud of him. He has come along way as an athlete since I first met him. I look for him to medal on the National Stage real soon. I don’t know what I would do without the Attitude Nation. When I say that, I mean Jon and Jessica, their team, and the many people who listen to Jon and me on Weightlifting Talk. I feel without a doubt that we are all close family, and I truly love them all.
I’m excited for the American Open as I will be one of the announcers, and I will be coaching Scuba Steve and the Attitude Nation lifters. I will have three athletes that I have coached in the AO: Scuba, Rabbit, and MDUSA’s Rebecca Gerdon. December is going to be an exciting month, and I am excited to watch all my MashMafia and Attitude Nation lifter go at it!

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

Learn 2 Lift Seminars Explained and List of Upcoming!

20131108-132902.jpg

MashMafia Learn 2 Lift Seminars:

Saturday November 23, 2013
Learn 2 Lift Level I
Gaglione Strength
Farmingdale, NY

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

Seminars Explained:

Learn 2 Lift Level I Olympic Weightlifting
MashMafia’s Learn to Lift seminar will be a one day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, Clean & Jerk, & Progressions) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter

Topics will include:
• Teaching the progressions of the lifts(Snatch, Clean & Jerk, & Squats to Help with Olympic Lifting)
• Recognizing and correcting mobility issues
• Dynamics of programming & how to implement
• Techniques that will immediately increase any of the lifts
How It All Ties Together

Learn 2 Lift Level II Olympic Weightlifting
MashMafia’s Learn to Lift seminar will be a one day experience for beginning weightlifters, athletes, crossfitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, and Clean & Jerk) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter

Topics will include:
• Teaching the Advanced Techniques of the lifts(Snatch, Clean & Jerk, & Squats to Help with Olympic Lifting)
• In Depth Q&A Discussion answering all questions
• Dynamics of programming & how to implement
• Techniques that will immediately increase any of the lifts
• In Depth Video Analysis
• Everyone will participate in a Sanctioned Weightlifting Meet that day!

Learn 2 Lift Two Day Camp
MashMafia’s Learn to Lift seminar will be a two day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, Clean & Jerk, & Progressions) and Powerlifting(Squat, Bench, & Deadlift) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter, Co-Host of Weightlifting Talk with Jon North

Topics will include:
• Teaching the progressions of the lifts(Snatch, Clean & Jerk, Squat, Bench, & Deadlift)
• Recognizing and correcting mobility issues
• Dynamics of programming & how to implement
• Video Analysis with In Depth Q&A Discussion
• Techniques that will immediately increase any of the lifts
*How It All Ties Together

We are also available for the following topics:
-Athletic Performance: speed, vertical leap, agility, strength training, goal setting, injury prevention, dynamic warm ups/mobility, nutrition suggestions, and a winner’s mind set.
-Building your Fitness Related Business
-Nutrition: No Salt, No Sugar, No Flour, No Problem! A Real World Approach!
-Of Course the Big Five: Snatch, Clean & Jerk, Squat, Bench, and Deadlift.

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, Athletic Performance, or any of the others above, email me at:

Travis.Mash@MashElitePerformance.com

20131108-132929.jpg

Keep It Simple Strength! And Tomorrow’s Workout!

20131107-101044.jpg

Day 5
Snatch max, 80/2
Clean & Jerk max, 80/2
Push Press 5RM

Conditioning

3 rounds for time of:

400m Run
10 Hang Power Cleans 155/105#
20 T2B

Simple Strength Tips:

1. Squat to get strong at Squats! We are following the simplest plan that I’ve ever designed for Squats, and everybody is getting stronger. For example, right now we are doing high volume 5×5 on Monday, 5 RM Front Squats on Wednesday with down sets, and 5 RM Back Squats on Saturday with down sets. Of course, all of this will change every 4 week block, but the program will continue to fit this pattern.

2. Snatch and Clean & Jerk to get better at Snatch and Clean & Jerk! I am definitely a believer in the Westside Barbell Conjugate Method, but I keep the variations close to the original lift. For example, here are some variations: Snatch and Clean & Jerk off boxes, Hangs, Complexes, pauses at or above knee, and certain variations of these variations. Right now we Snatch and Clean & Jerk or perform variations three times each per week. This will increase the deeper we get into the program.

3. Build your base! Whether you are a Powerlifter or a Weightlifter, you need to build Specific Strength for the lifts that you desire to perform. For example, if you want to do Olympic Weightlifting, Overhead Squats, Front Squats, Push Press, and Pull-ups are a few exercises to prep the body for the Main Lifts. My team continues to perform these exercises because they are all still rookies, and they need those areas strengthened.

With Powerlifting, Glute Ham Raises, Goodmornings, Standing Presses, RDLs, High Bar Squats, Bentover Rows, Dips, and Pull-ups are some great exercises for Powerlifting. Once the base is built, I suggest focusing closer to the main lifts.

4. Once The Base is Built, Focus on the Main Lifts! Weightlifting and Powerlifting are both sports. Practice the lifts so the body develops more of an efficient movement pattern. Practice the lifts like you are in competition. For example, if you are benching, practice the pause on your chest. I actually became better at pausing than the touch and go.

Check Scuba out! 3 months ago he couldn’t Clean 130k/286lbs. Here he is hitting 151k/332lbs!

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

11/4/13 Tomorrow’s Workout

20131103-174818.jpg

Day 1
Snatch Pulls/1, Snatch/1, & OH Squats/1 max
Clean from Box max
Squats 3 sets x 5 reps start with 80% + 15lbs/7.5 kilos
Snatch Pulls 1×3 reps105%
GHDs & Pullups(Crossfit Skip)

Conditioning

3 rounds for time of:

50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#

First, I want to be clear that I use a lot of the Outlaw Crossfit met cons in my programming. I want to give credit where credit is due. I am going to start posting the MashMafia Workouts the night before. I would also encourage all that are following following the MashMafia Program to post your results in the comments section. Also any questions that you have post in the comments section.

The volume has shifted a little this week. We are doing a little less squatting and more versions of the lifts!

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

Couple of Highlights:

Struggles and Scary Moments!

20131031-111427.jpg

The strength sports, Weightlifting, Powerlifting, Strongman, Highland Games, and even Throwing, are filled with scary moments and struggles. I have competed in two of these primarily at a very high level, Weightlifting and Powerlifting. I have experienced and witnesses some major trials, and some very scary moments. With today being Halloween, I thought it appropriate to share some of these moments.

I spent most of my competitive career in the sport of powerlifting. My best lifts in competition were a 970lb Squat, 722lb Bench, and a 804lb Deadlift. At this level, it’s only a matter of time before things go wrong. My scariest moment happened at the 2004 WPO World Championships. I had 930lbs on my back in the Squat. On the way down, I felt a rip! I thought it was part of my singlet, but I was wrong! When I reached the bottom, and started the ascent, I realized that I had ripped my quadriceps. The scariest part was filling trapped with that massive amount of weight on my back. Thankfully the spotters were on their game, and they were able to help me. It only took seconds to get me up, but it felt like being buried alive for an eternity under a massive boulder.

One of the scariest moments that I witnessed was at the same event. Julie Scanlon, one of the strongest 165lb women of all-time, was competing. She was attempting 400+ lbs in the bench press, and I believe it was the heaviest bench ever at that Bodyweight. She actually finished the bench, and she received the rack command. Then lightning struck! A thunderous CRAACCKK was heard throughout the auditorium! It was Julie’s Ulna and Radius bones breaking in half at the wrist! My whole body cringed in nauseated disbelief at what I had just witnessed.

The strength sports that we all love so much are filled with moments like these. The road to success in any of these sports are paved with many injuries, trials, shortcomings, and hard work. We all seek to dominate sports that most don’t know about or understand! My road to winning the world championships was no different. I had injuries, close defeats, financial struggles, and shortcomings! These are the times that I remember the most. If it were easy, I wouldn’t have wanted it. We all love this sport for these reasons because we are willing to risk it all! We are willing to endure back pain! We are willing to overcome injuries and persevere! Heck we might die! We are Iron Warriors, and unless you’ve been there, you will never know what I’m talking about.

For information about seminars or online coaching, go to:

http://www.MashElitePerformance.com

Or email:

Travis.Mash@MashElitePerformance.com