Tag Archives: performance

Struggles and Scary Moments!


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.

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10/30/13 Workout


Day 3
Clean Complex: Clean Pulls/2, Clean/1, Front Squat/2, & Jerk/1 max, then -10%
Front Squat Max 5 RM, then -10% then -30% for 2 sec pauses
Clean Pulls from Box 3×3 105%
Push Press 5RM , then -5% and -10%

For time:

50 Burpees
20 Front Squats @ 80%
50 Burpees

After today, things get a little better. Dig deep and don’t settle for less than last week. A lot of my met cons come from Outlaw Crossfit, so I just want to give the a shout out.

For more information, go to: http://www.MashElitePerformance.com

Trav’s Results! And MashMafia Insight!


Snatch 120/1, 125/m, 123/m
C&J 135/1&1, 145/1&m
Squats 225/3
Snatch Pulls 131/3,141/3,151/3

I know this doesn’t match my posted workout, but I’m doing a short taper for the Attitude Nation Holiday Open Nov. 10th. I was pleased with the MashMafia’s Results as a team. Everyone PRed on the Snatch Complex, and they were able to progress in their 5×5 squats. Absolutely everyone PRed, so I’m very pleased.

Here is Brealon PRing again:


12 Ordinary Men! Crazy Volume! Video


Friday I had the honor of doing the Pre-Game Speech for the Davie County High School Varsity Football Team. I coach or have worked with a majority of the Team. Needless to say, I take this honor very seriously. This is a young team with two MashElite Freshmen and two MashElite Sophomores in the starting lineup. This team has had a lot of ups and downs this year. My talk centered on the 12 Disciples of Christ. Here were my points:

-They were 12 very ordinary men that did extraordinary things! They changed the world! They spread the Gospel!

-Christ taught them all(especially Peter) through their successes and their failures.

-When they started serving a higher cause than their own pride, they became unstoppable.

-They learned to serve one another first, and to put their own desires last!

-In the end they put their love of Christ before all!

I’m very proud of my young athletes that are stepping up and starting! Here are some of the key points of their programming that causes them to be so far ahead of their classmates:

-Mobility Work during every dynamic warm up! If an athlete can’t move, they can’t play!

-Speed Work centered around Contrast Training!

-All my athletes do forms of the Olympic lifts(Snatch and Clean & Jerk)! This enhances mobility, power, speed, explosiveness, strength, and Kinesthetic Awareness!

-We get strong! Squats, Bench, Deadlifts, and Presses to build the engine bigger and stronger!

-Teach them to be Master’s of the Mundane! Nutrition, stretching, soft tissue work, and all the other little things are the difference!

Last week was the first week of high volume for my Weightlifters and Powerlifters! Our goal is to push the body further than ever. Then strategically backing the volume down to allow for compensation. Our focus right now is on Squatting, Complexes, and Stabilizing the Overhead Positions. Here are some of the highlights of Hell Week 1:

For information on “Learn 2 Lift” Seminars or Online Coaching/Programming, go to:

http://www.MashElitePerformance.com or email me at Travis.Mash@MashElitePerformance.com

Twitter: @MashElite
FaceBook and Instagram: Mash Elite Performance
YouTube: Travis Mash

My Max Out Friday! And Pre-Game Speech to Davie County High School!


Snatch 120k/1
C&J 143k/1&1
Squats 205k/5
Incline Bench 225/5,240/5

Today I had the honor of giving the Pre-Game Speech to the Davie County High School Varsity Football Team! I train most of the team, and have worked with most all of them. I had a great time telling them how Jesus took 12 Ordinary Men, and shaped them into 12 Extraordinary Disciples that changed the world.

Here are the points I made:

-Learn from mistakes as well as successes!

-Love your Brothers so much that you lose your own life for them!

-Learn from your coaches and leaders!

-Do all things for the a Glory of Christ!

-Never Ever Quit!

Attitude Nation and MashMafia Salute!

Improve USA Weightlifting & Today’s Workout



Off Day Thank God! We made it to our rest day guys! I recommend doing a few empty bar complexes, mobility work, and stretch!

I love the sport of weightlifting. I believe that in the next few years we will see medals in America, and I believe the sport will surge in popularity. Here are a few of my reasons why:

1. Social Media! YouTube is showing the world how exciting the sport really is. Guys Weightlifters are hurling hundreds of pounds/kilos above their heads at speeds unimaginable. Weights that most people can’t even roll on the ground. Guys like Donnie Shankle, Jon North, and Kendrick Farris are becoming legends.

2. CrossFit! Thank God for CrossFit because they are introducing the world to all of the barbell movements. Now when I talk about the Snatch people don’t think that I’m telling a bad joke.

3. Entrepreneurial Minded People and Companies! Capitalism breeds excitement! Guys like Jon North, Glenn Pendlay, and Spencer Arnold are taking Weightlifting on the road showing the world their passion for the sport. If you are around Jon North for one minute, you will fall in love with the sport. Companies like Muscle Driver USA are taking their own money and putting it in the sport.

4. Pioneers like Greg Everett! This guy had the guts to put his own money into making a documentary all about the sport. There are young guys in the sport right now willing to put their time and money in the sport to bring it to the world. I thank God that I’m a small part of that. Check out “American Weightlifting” coming out next month!

5. No Politics! If you can lift the weight, you win! No one can tell you that you are too small or too tall! It’s a wonderful sport with a big carrot: The Olympics Baby! If you have the genetics, the heart, and the work ethic, you Win!

To find out about my seminars, online coaching, or other products, go to:


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Mash Mafia, Attitude Nation, Christmas Abbott, Jon North, Rebecca Gerdon & The Volume Begins!


Day 1
Snatch Pulls/2, Snatch/1, & OH Squats/2 max, then -10%/1
Squats 5 x 5 start with 80%
Snatch Pulls 3×3 102%
GHDs & Pullups

4 rounds for time of:

7 Power Snatches 155/105# or 105/55#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

This weekend was super busy for my MashMafia Weightlifting Team! Saturday we had the NC State Championships, and Sunday we hosted the first annual Monster Mash Open! Our sister program The Attitude Nation Weightlifting Team was also in the house. Between the two of us, we won several Medals, set a countless number of PRs, qualified several for the American Open and Youth Nationals, and qualified several for the A Session of the American Open.

We also got to hang out with our extended weightlifting family! MashMafia OG Rebecca Gerdon made a celebrity appearance Saturday. Rebecca is destined for greatness! Our Port City CrossFit friends were at both events, and rocked the house at both! Keith and Heidi are awesome. If you are ever in Wilmington, visiting their gym is a must! Hanging out with Jon and Jessica North outside of Weightlifting Talk is always a treat. These two put their hearts into their team and the sport of weightlifting.

We also met Josh Homes and his girlfriend Christmas Abbott! Most of the weightlifting and CrossFit worlds know Christmas. After meeting them both, I am a Josh Homes fan too because both of them are down to earth and super nice people. Drew and I enjoyed our time hanging out with them.

The Monster Mash Open was an event that I feel so blessed to have been a part of. It’s the way I believe Weightlifting should be: loud music, jacked up crowd, and bar slamming encouraged! I have never had so much fun putting on a meet! I will be doing this at least three times per year! We had tons of PRs, and even more fun!

There will be a complete write up later this week! Here are some common mistakes that I noticed from a lot of the lifters this weekend:

1. Warming up too soon! Have a coach that knows how to count attempts!

2. Power Cleaning or Snatching! Learn the full movements first, so that becomes the natural position to be in!

3. Opening too heavy! Know what your minimum is, and if warm ups are feeling off drop that number as well.

4. Not prepared nutritionally! Have your peri-competition nutrition prepared and available

5. Not knowing the rules! Either get a qualified coach or take the time to read the rules!

For more information on weightlifting, seminars, or online coaching, go to:


Or email me at:




Greg Everett, American Weightlifting


Weightlifting Pioneers

Yesterday on Weightlifting Talk (http://www.spreaker.com/page#!/user/weightlifting_talk/greg_everett) my friend Greg Everett joined me and Jon North in a discussion about his upcoming Documentary Film “American Weightlifting”. We also discussed the future of American Weightlifting. I loved the fact that we were all positive. We gave solutions and ideas. I feel like I am a small part of the Evolution of American Weightlifting.

I believe that there is a new generation of Weightlifter that wants to see the sport grow. A generation that has the energy to bring the sport to the people. A generation that wants to show public the reason they have such extraordinary passion for the sport of Weightlifting. With the help of social media and CrossFit, I believe that people like Jon North, Greg Everett, and myself are showing the public why the sport of Weightlifting is so exciting.

CrossFit has taken the world by storm with millions of fans world wide. For the first time in history, people are starting to know and respect the Snatch and Clean & Jerk. A MashEliter Lisa Sokolsky told me a story about watching the Crossfit Games with her husband Mitch. Mitch wasn’t really interested until he saw the Clean & Jerk ladder. When people see 300+lbs heaved above someone’s head, they realize how awesome it is.

We have all tried lifting various rocks, hay, or other objects, so the public can identify with certain weights being lifted from the ground to overhead. It’s the most functional movement on earth. Especially when you add in the beauty and grace of a well performed Snatch or Clean & Jerk, people are left in awe.

Yesterday after the show, I was left motivated to take the sport to the world. I am blessed to already have a Weightlifting Team, but I want to take the sport to the schools. I want to have weightlifting in every school in my area. The sport of Weightlifting is superior when it comes to comes to Athletic Performance. That’s why I think that it’s a good fit for all schools. We just need the man power and education systems put in place to educate the community leaders.

I just feel so blessed to be a part of this movement. The pioneers of the past have laid a wonderful foundation for the current generation to run with. I just thank God that I am friends and partners with men like Greg Everett, Jon North, Glenn Pendlay, Spencer Arnold, and Donnie Shankle. We all love, sweat, and bleed the sport of Weightlifting. I believe this passion will spill over onto the world!

If you missed yesterday’s episode, go to:

For more information about the movie, go to:

For more information about Mash Elite Performance, go to:

Workouts 10/16&17/13 and Some of my Own Training


Sorry I’m late on this week’s workouts. We are all getting ready for a huge weekend. Next week will begin a whole new training cycle focusing on getting my rookies stronger. We have succeeded in getting their pulls efficient. Now it’s time to get them strong! Get ready for squats, complexes, pulls, and all things Jacked!

Snatch 80/1 x 3
Clean & Jerk work up to minimum
Front Squat 85%/1

For time:

50 KB Swings 24/16kg


21-15-9 of:

Wall Balls 20/14#
C2B Pull-ups

Angel Drops watch video
Hit & Catch Cleans

Here are some of my personal workouts for this week:

Snatch 120k/1, 101/2
Squats 200k/5
Sn Pulls 135/2k x 3

P. Snatch 100/1,105k/1
P. Clean 120/1, 130k/1

clean & j 140k/1&1, 120/2, 130/2, 140/1
Front Squats 175/1, 192/1, 200k/1, 180/1 paused
Push Press 90k/2, 80/3×2
Pull-ups 3×3

I’m not competing this weekend, so I’m getting a slight jump on next week’s madness. However, the volume will be much higher.

Here are a few highlights!

For upcoming events, online coaching, or seminars, go to:


Or email me at: Travis.Mash@MashElitePerformance.com

Mash Elite Family


Mash Elite Performance has added a lot to its plate over the last six months. I’ve been so busy that I sometimes forget to tell my friends and supporters. I decided to give a list of some of the cool things that we have going on.

Educating the public about the things that we love is one of our priorities at Mash Elite. We want the world to know about athletic performance, weightlifting, powerlifting, and Crossfit. We want everyone to learn more about nutrition, lifting, sprinting, and jumping. We want the world to be more awesome! To make sure this happens, we developed the “Learn 2 Lift” Seminars, and we are putting on various competitions in the different areas that we teach. We are also putting on some local clinics to educate our community.

Here are some upcoming Events:

Sunday October 20th
MonsterMash Weightlifting Open
At Mash Elite Performance
Starting at 11a

Saturday October 26th
Learn 2 Lift Greensboro, NC
At Lamour Training Systems
Teaching the Snatch and Clean & Jerk
8a to 3p

Saturday November 9th
Learn 2 Lift Wilkesboro, NC
At Crossfit Wilkesboro
Teaching the Snatch & Clean & Jerk
8a to 3p

Saturday November 23rd
Learn 2 Lift Long Island, NY
At Gaglione Strength
Teaching the Snatch & Clean & Jerk
8a to 5p

Saturday December 14th
MashElite’s Free Coaches Clinic
At Mash Elite Performance
Teaching: Speed, Vertical Leap, & Keys to Athletic Performance!

For more information on any of these, go to:


The internet has allowed coaches to reach out to athletes from all over the world. Now athletes that are looking for solid programming based on their specific goals can have it. Athletes that are looking to perfect their lifting techniques can have coaches no matter where they are. With Skype and FaceTime, I can give athletes qualified coaching as if I was at their facility.

I currently work with over 40 athletes in the US, and several of them are on their way to the Nationals in both Olympic Weightlifting and Powerlifting.

Here are some of our Online Services:

1. 12 Week Programs
-Athletic Performance
-Or a Combination

These programs take into consideration: your goals, your level, your strengths, and your weaknesses. The plan is designed to fit you and your needs.

2. Online Coaching
-via Skype or FaceTime
-Prescribe drills and accessory work based on performance

It’s so cool to be able to affect lives from around the world. Unfortunately there aren’t quality coaches on every corner, but now everyone can have access to high level coaching.

3. Online Consultation
-Any Topic
-Athletic Performance

For more information on these services and more, go to:


Athletic Performance, MashMafia, One on One’s and Crossfit

1. Athletic Performance is the heartbeat of Mash Elite Performance. We consistently send more athletes to college with scholarships than any of the other strength & conditioning facilities in the area. Last year we had five all-state athletes, and this year we have even higher expectations.

The keys to our success are community, expectations, and programming. First and foremost, this means we do life together. We support one another. We don’t hope to do well. We expect it. We have formed a culture of success, so now our athletes are used to succeeding. Our programming is state of the art focusing on: mobility, speed, agility, Plyometrics, strength, nutrition, and metabolic conditioning.

2. MashMafia Weightlifting and Powerlifting is the fun part of Mash Elite. We have formed teams that range from beginners all the way to world champions. Like Athletic Performance the key is community, expectations, and programming. We have teamed up with Jon North’s Attitude Nation Weightlifting Team to form a family of hungry athletes expecting greatness.

3. Our “One on One” and “Small Group” clients are the people that have very specific goals, and they desire to have a little bit more direct coaching. We have several coaches to choose from based on your goals and needs. We guarantee results with our “one on one” clientele as long as they are willing to follow the plan.

4. Smashed Crossfit is our newest program. I am enjoying working with my Crossfitters. Nothing is better than adults that want to go hard in the paint. We have a Crossfitter named Mike that is a 50+ year old Warrior. The guy can do 22 strict pull-ups and loves hitting PRs in the Clean. This is an exciting group to be a part of. If you are an adult that wants to look and feel like you did in high school, come join us.

We all are one big family. This is what makes being a part of Mash Elite so special. We do life together! If someone gets a scholarship, we all do. If someone hits a PR in the Clean & Jerk, we all do. If someone does a pull-up for the first time, we all do.

Check out this video that shows a little bit of all of these components:

If you want to learn more:

Go to: http://www.MashElitePerformance.com

Or call us: 336-998-6379

Or email me at: Travis.Mash@MashElitePerformance.com