Tag Archives: training

Smashed CrossFit: A Day in the Life!

I just wanted to make a short video showing what a typical day looks like. Here is what people should expect:

1. Mobility and Warm Up
2. Strength Training
3. Metabolic Conditioning
4. Core
5. Stretching

The only parts we left out were Mobility and Stretching. It’s not because they are not important. I just didn’t catch it on film.

More more information, go to:


or call:


or email:


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