MashElite’s Learn 2 Lift Seminar

L2L Seminar

This past weekend was MashElite’s first annual Learn 2 Lift Seminar, and our staff had an absolute blast sharing our knowledge and ideas. We loosely kept up with PRs, but at least 50 PRs were set over the course of the weekend. The event focused on the snatch and clean & jerk during Saturday’s events, and squat, bench, and deadlift on Sunday. The attendees were a mixed group of Crossfitters, Olympic Weightlifters, Powerlifters, and High School athletes. We were high energy all weekend, and the whole staff enjoyed meeting all the different people. I want to pass on some of the things that I noticed from each day in hopes that we can all learn something.

Day 1 was the snatch and clean & jerk. These two movements are by far the most technical two lifts that will be taught in a strength facility. I mainly noticed that coaches aren’t taking the time to teach the lifts properly, and in some instances there were people that were severely in danger with the biomechanics they were using. Coaches need to slow down and take the time to teach the lifts, and if you don’t know how to teach them, either learn them or don’t program them. I found that ankle mobility and T-Spine mobility are more prevalent issues than hip mobility. My advice on teaching people Snatch would be to start with the positions during the pull, Overhead Squats, and Tigger Squats. Then I would start with full snatching ASAP, and stop all of the Power Snatches. There were people there with amazing mobility that were simply not using it. One big issue with both of the lifts was not finishing through the heals. Most of the people shifted their weight onto the balls or toes of the foot mainly from reaching their hips to the bar. They all learned to guide the bar into their bodies. The Clean & Jerk posed some flexibility issues especially with the wrist, lats, and shoulders. I’m going to make a mobility video later this week addressing these issues, so be on the outlook on my YouTube Page. The jerk was by far the hardest part of the Clean & Jerk to teach. Keeping the shoulders in and up, mobility above the head, and foot position were all big challenges.

Day 2 was a little less technical with the Squat, Bench, and Deadlift. I still have to say one thing, “If you are going to program it, you have to be willing to teach it properly.” We learned the differences in high bar and low bar, the conjugate method, and several variations(paused, bands, chains, and 1/4). I hoped that everyone came away with some new ideas on programming. At the end of the day we went ham sandwich and killed some big PRs safely! The highlight was two girls both deadlifting 325lbs Lyndsey and Rachel Ruble! Yes two sisters! Rachel is the youngest and is only 17 years old. Both of them are veteran MashEliters, and Lyndsey is marrying MashElite Brainiac Staff Member Greg Nuckols next month. I do have to clarify that she is a Brainiac too, and gets more work done than Greg and I combined.

All in all it was a great time, and I really learned a lot myself. One of the big things that I learned was that Crossfitters are awesome! They are a group of people that just love learning about all the aspects of fitness, and most of them love lifting heavy things. How can a real strength athlete not love them? Because of Crossfit thousands of people are being introduced to strength movements that I have loved my whole life. I’m for one thankful for the sport, community, and culture of Crossfit!

We are in the process of scheduling more Learn 2 Lift Seminars, so if you are interested, contact us on the MashElite website We are already booked for July and August, so we are planning September on. Also we are going to make a DVD from this past seminar that will be available shortly on the MashElite website in the store section.

Last Few Workouts

I will start updating this daily for anyone who wants to try our program!

Thursday (Hand Stand Push Ups Work)
Power Snatch 70x3x5(inc. weight if able)
OH Squat HS, 65x3x3

Friday (Double Unders for Crossfit)
Max Snatch (25 minutes)
Max Clean & J (25 minutes)

Back Squat + 60 lb chains/max 2, 80%+ch(Proj. Max of ch squat)/3×2
Or crossfit
100m down and back, 15 push-ups HR, 15 KB Swings, 15 KB Bentover Rows x 5

Saturday (Muscle Ups & L Sits) 3/9/13

3 Pos. Snatch 60x3x3(inc weight if able)

Fat Bar Bench HS, 85x2x2
Bench 3 Board Max 3, 95%(reg bench)/1 to chest, max 1, 80/5

DL Max 3 off of High Box

Push Press HS, 65x3x2
GHRs and BB Hip Ups

Amanda for time
9-7-5 reps:
Snatches @135/95LBS.

Week 2 June 2nd to June 8

Monday (Crossfit Double Unders Warm Up & hurdle series)

Snatch 60×3,65×3,70×3, 75x3x3(inc. weight if able)

Squats wk2 85/3, 70x3x3, 42%/5×2 (5sec pause)
Depth Box Jumps/5 x 2-3

Clean Pulls 105%x2x6 becoming Speed DLs no more than 82%
Standing Millitary Press HS, 65×3,75x3x2

GHRs ss Plank Core Work x 5
Or crossfit
400 m run, 10 GHRs, and 25 double unders x 3 AFAP

My Workouts This Week

Great week so far! I have a sprained hand, so I am taking it easy on the cleans. Everything else is really doing well. The volume is super high right now, and my body is adapting. Sleep is more important than ever, so I’m taking a Zinc and Magnesium supplement that really seems to be working. All members of MashElite are really excited right now. We can all sense a huge change taking place internally with new events, new programming, and new things happening. My wife and I both agree that this is the most exciting time in our business’s history. With the Strength Extravaganza, our Learn 2 Lift Seminars, Smashed Crossfit, Mash Summer Camps, Weightlifting Talk, Tush & Abs, Rebecca making the MDUSA Team, Greg breaking the all-time record at 242, a new website, Drew totaling elite at 148lbs, me making a return to Pro Powerlifting in August, and competing at the American Open in Weightlifting at 40 years old I believe that we have a lot to celebrate.

5/27/13 (today I beat Greg in math)
Snatch 80kx3,85kx3, 90kx3, 95kx3x2, 105kx3
Squat 485×3, 425x3x2
DL off High Box 805×4
Millitary Press 205×1, 135x3x2

Behind Neck Jerks 147k/1 easy

P. Cleans 110kx2x3, 115kx1, 120kx1

Front Squats 355x4x4, 375×4
Snatch Pulls from Box 265×3, 295×3, 320×3
Band Stretches see video

P. Snatch 185x3x3,200x3x2,205×3
Bench max Triple 3 Board 405×3
Bench to chest 320x2x3
Clean Pulls from Box 320×3, 365×3,415×3

Today’s Workout 5/29/13


Clean & J 60×3+1,65×3+1,70×3+1×4(inc. weight if able)

Front Squats 70x4x5

Snatch Pulls from Box 105-130%x3x3

ME Bench Max Triple 3 Board, 85x2x3(chest)

Plate Raises/8 ss Dips/10×3-5

Or Crossfit

Angie 100 pull-ups, 100 Push-ups, 100 Sit-ups, 100 air squats (For time)

Notice how the workout addresses Powerlifting, Weightlifting, and CrossFit. You just have to know your own goals, and match the workout to it.

New Programming

This week is the beginning of all new programming at MashElite. The last 12 week cycle produced some huge PRs and MDUSAs newest Team Member Rebecca Gerdon. We watched as Eze Clean & Jerked an amount that he couldn’t deadlift two year ago 315lbs. The program is written for weightlifters, powerlifters, and Crossfitters which make it fairly unique. You just have to know the parts that are for you, and the parts that are not. For example Crossfitters drop the accessory work, and they have daily Met Cons instead that match the day’s workout. Powerlifters can drop the Oly Lifts, and Weightlifters can drop the bench press work. It is a very synergistic workout, and I am excited to bring it to my reader and followers. I will give you a workout daily. Now for my programming clients don’t be mad because this is a general workout that isn’t tailored to your specific needs. Today I am going to list yesterday and today’s workout:

New 12 Week Cycle May 26th

Week 1 May 26th to June1st

Monday (Crossfit Double Unders Warm Up & hurdle series)

Snatch 60×3,65×3,70x3x4(inc. weight if able)

Squats wk1 80/3, 703×2, 40%/5×1 5sec pause
Depth Box Jumps/5 x 2-3

Clean Pulls 100%x2x5 becoming Speed DLs no more than 80%
Standing Millitary Press HS, 65x3x2

GHRs ss Plank Core Work x 5
Or crossfit
800m run ss 10 pull-ups x 3

Tuesday (Muscle Ups practice or 5reps x 3)

Power Cleans 70x3x5(inc. weight if able)
Jerks Heavy single, 65/3×2

Pull-ups/5-8, Rows/10, & black burns x 3
or Crossfit
Burpee Box Jumps/10 ss Toes 2 Bar/10 12 minutes AMRAP

Any and all feedback is appreciated.

To get programming specific to you check out our store!store/crf1

For our upcoming events check out!news/cuc

Lessons From MashElite!

Lessons From MashElite

Yesterday I was working with a new family that signed up as a small group, and I noticed that the dad was looking around in amazement. I was curious as to what he was thinking, and he simply told me that he had never seen any of the exercises/activities that were going on. I took the time to look around, and I was taken back a little also. I guess when you are in the daily routine, sometimes you miss the awesomeness that is taking place. As I looked around I saw athletes Clean & Jerking, foam rolling, performing core exercises with a cable machine in a half kneeling position, jumping on the vertimax, overhead squatting, deadlifting, sprinting with sleds attached, performing various glute exercises and many other activities. At that moment I realized how much our program has evolved over the past several years. I say “our” because we are a team. I might have the last say in things, but input from our key players is always taken into consideration.

The key here is to surround yourself with brilliant team members. Number one on that list is of course my beautiful/brilliant wife. Her creative brain is constantly coming up with ideas to improve MashElite. Lately her ideas have almost doubled our business by appealing to the young ladies of the world. Her new “Tush & Abs” group is a big hit! The girls love it, and they are forming functional movement patterns, increasing mobility, and getting stronger while having fun. It doesn’t hurt our image that she is the strongest girl powerlifter in the gym, and in my opinion the most beautiful.

My two young exercise science whiz kids are Greg Nuckols and Rebecca Gerdon. These two bring so much to the table in terms of programming, speed development, mobility, functional movement, mechanics of the lifts, and both write a mean blog(I am going to list the blogs of all the staff at the end of this blog). Another huge addition that they both bring to the table is that they are both at the top of their perspective sports. Greg just broke the all-time 242lb Powerlifting Total World Record last weekend at only 21 years old. Rebecca just made the Muscle Driver USA Professional Weightlifting Team after only two years of training. She will be training full-time to make the USA Weightlifting Team. There isn’t a day goes by that I don’t learn from these two. The moral of the story is don’t be afraid to learn from these young people. Remember they are reading all the latest research, and if they are good like thee two, they are doing their own studies because they love their craft.

I have two marketing experts on staff Lindsey Ruble and Caleb Tilson. Lindsey is the fiancĂ© of Greg Nuckols, and just became our fourth girl to deadlift over 300lbs. Lindsey might be the most efficient person that I have ever met. She is a big part of the new look to our website, and every time that I ask her to add something she has already done it. It is like she reads my mind. Greg seems to be my big picture guy, and Lindsey makes the picture come to life. Caleb is in his senior year at UNCG, and he is a Business Major with a concentration in Entrepreneurship. His focus is thinking of new a creative ways to get our message out to the public. We have a lot of different aspects to MashElite with Athletic Development, Crossfit, Tush & Abs Group Training, Personal Training, Weightlifting Club, Powerlifting Club, Smoothie Bar, and Social Club. The one common theme is that we are one big family, and it doesn’t matter what your goal is just work hard to reach it. We are going to cheer each other on, and then we are going to do life together like God intended. That is the message that Caleb is trying to get out to the world. This is what makes us different. This is what makes MashElite special. This is why our athletes and clients do better than yours!

Eze is a young man that not only helps others transform their lives, but he has transformed his own. Eze moved to America from Nigeria when he was 16 years old, and he is still learning the American culture. He barely played sports growing up, and when I started training him, he wasn’t much of an athlete. Now he is an up and coming Weightlifter Snatching 245lbs and Clean & Jerking 305lbs. He also has a gym high 42 inch vertical leap. The guy is sold out to MashElite, and to helping all of our MashEliters reach their goals. He is at MashElite from 5:30a to 8:30p everyday, and he is set on being the best strength and conditioning coach in the world. Now he has a long ways to go, but I have no doubts that he will get there. He is like my son, so if he is going to be my son, he better become the best coach of all-time or else!

Now we have one of my best friends Chris “Ox” Mason acting as our COO. He will be in charge with implementing and growing some of the new sides of our business like seminars, camps, MashElite Certifications, after school programs, and we are going to start Franchising the MashElite name, program, and strategy. This will be a delicate situation because I will only trust the most qualified individuals with my name. If they are not interested in being the best at what they do, then there is no deal. We will be announcing more of this as we get closer to finalizing our criteria. Chris is an Exercise Science Major from Appalachian State University, and one of the best powerlifters ever in the world. Chris is very knowledgeable in nutrition, performing all lifts, and programming, and he loves what we are doing to help people understand athletic performance, movement, and overall health.

The rest of our cast of characters include Rabbit, Brandon, Sam, Poppy, Nanna, and all of our MashElite Family. They all share in what we are doing to bring all of our athletes and clients the best experience possible. We do this by loving all of our MashEliters, and by providing them with the very latest in all aspects of Exercise Science and Strength and Conditioning. Our motto is to coach every rep of every set! This is what makes us different. If you want to be successful in this industry, then take all of this advice and implement it. If you don’t love what you are doing, then do all of your clients a favor and quit! I personally thank God for the opportunity to help others achieve their goals and to live a better life!