Tag Archives: Travis

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

Saturday October 26th! Last Day of Hell Week 1!

Day 6
Squats max 5, then -5% and -10%
Incline Bench max 5 then -5% and -10%
Deadlift 1RM deficit pull on 2″ Blocks, 80%/3×2
Snatch Grip Push Press 3x5reps

It was interesting to see how my athletes were all affected so differently from the increase in volume. I saw some set PRs, while others were 20k off. My two overachievers of the week were: Brealon with a huge 110k Snatch PR and Camilla Nolen, one of my online MashMafia Members, hit a 120# Snatch(5lb PR)!

Next week will be the highest volume of the entire 12 week cycle, so buckle up! Survive next week, and you’re in the clear!

Drew also did well with the volume! She hit 202lbsx4, and her previous best with this weight was 2! Check out her PR Front Squat:

For seminars and online coaching/programming, go to:


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:


Or email:


Today’s Workout Was Crazy!


Here are my results:

Snatch Complex 90/1, 100/1, 110k/242lbs/1(This was 2 Snatch Pulls, 1 Snatch, & 2 OH Squats)
Squats 186/5×3, 191/5, 196k/432lbs/5
Snatch Pulls 140k/308lbs/3×3
Pull-ups and GHRs

Brealon put on a shop today with a 100k Snatch Complex! That was his 1RM Snatch! Check it out:

We are all ready for some much needed volume. My goal is to get all of my Olympic Weightlifters above a 500lb Squat! They all have efficient pulls, so now it’s time to get strong!


Or email:


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

10/15/13 Workout, Minimums, & Picking Openers


Snatch 75%/1 x 3
Clean 75%/1 x 3
Jerks from Box max 1
Bench Press 2RM & -10% for max reps

Met Con
3 Rounds for Time:
10 HR Pushups
15 KB Swings 50/35lbs
400m Sprint

Yesterday we took our openers on Snatch. We determine our openers by our minimums. “Minimum” is the weight that we can lift on any given day. We focus on that number as much as we do our maximum weights. In choosing openers consider these things:

1. Your minimums

2. Is this your first meet? If so, open even lighter. The last thing that you want to do is bomb out.

3. Meet PRs are more important than training PRs. In training you get as many chance as you want. You might be using straps. You can take as much time as possible.

This weekend is The NC State Weightlifting Championships on Saturday, and then we are hosting one at Mash Elite Performance on Sunday called the Monster Mash Open. It starts at 11a, and it will be a great first meet. There is still room, so message me if you are interested.

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


Last Max Out Friday Before NC States & Week of Meet Advice!



I had a great time watching my MashMafia Footballers from my own Ashe County Huskies last night as they pulled out a big win! Congrats boys!

Today’s workout:

Snatch max focus on minimum
Clean & Jerk max focus on minimum

10 Min AMRAP
3 Cleans
6 Push Press
9 High Pulls

Today is the last Max Out Friday before our Mash Mafia do battle next weekend at the NC State Weightlifting Championships, or on the very next day at the MonsterMash Weightlifting Open (http://www.masheliteperformance.com/#!news/cuc). Here are some of the things that we will do the week of the meet:

1. Snatch up to our minimum on Monday & Back Squat up to 90%.

2. Clean & Jerk up to our minimum on Wednesday & Front Squat up to 90%!

3. Extra rounds of mobility and soft tissue everyday.

4. We will see our Chiropractor today and next Friday before we leave! He is a specialist in A.R.T., Graston, & K-Laser

5. Pack our own food for meet day assuring proper energy levels and recovery.

6. We will have one coach counting attempts and checking out the competition, and another coaching at the platform.

7. We will use the Jessica North “Rule of 3” warm up to competition attempts! I’ll post that again at the end!

8. For rookies to the sport I will open them with 5k below their minimums.

9. Have fun!

For questions, seminars, or online training/programming, go to:


Here is our most recent video:

Here is the Jessica North “Rule of 3”!