Let me say right now that my staff is the best that it has ever been! Drew and I just want to thank Rebecca, Chris “Ox”, Greg, Lyndsey, Poppy, Pam, Eze, Caleb, Mark, Matt, Rabbit, and Heath from the bottom of our heart because you guys are Boss!!!! It is unreal what these guys come up with and can do. I am confident that we have people on our staff right now that will leave the Strength and Conditioning World turned upside down when they are finished. My two most improved have to be Greg and Lyndsey because last year they had some vague ideas, but this year there ideas are industry altering. I can’t tell you all of them on here, but in a couple of months we will be making some announcements that will literally shake the world.
Today I am excited to announce the reshaping of our website. Thanks to Greg and mainly Lyndsey our Blog section www.masheliteperformance.com/#!staff-blogs/cae5 includes a lot of our staff. This will give you guy’s perspectives from several angles. For example Rebecca Gerdon/my adopted daughter is now a professional Weightlifter with Muscle Driver USA. Not only is she a great weightlifter and dancer, but she is unbelievably smart. She is a recent graduate from UNC Chapel Hill with her Exercise Science Degree. She also has her CSCS, and she is a Certified Sports Performance Coach with USA Weightlifting. Greg Nuckols is the smartest of all, and I am picking him to take over the Exercise Science World. He is also the best Drug Free 242lb Powerlifter that has ever lived, so if you want to know how to get really strong without steroids ask him. Chris “Ox” Mason my best friend since college and training partner is now on the team. He is my COO which means he keeps me and Mash Elite organized and running smooth. He is also a Pro Powerlifter that has been away from the game, but a lot of people remember him as the one that kept me on a leash. He is a big part of why I did so well, and we all can learn from this guy. He is also the most jacked guy in our gym. The dude makes the guys off the Movie 300 look like Golfers. My beautiful wife Emily Drew brings a whole new side to the blog section because she doesn’t just give you ideas that got her a 300lb squat, 170lb Bench, and a 355lb Deadlift, but she tells you how she did it at 132lbs of sexy. She shares her diet and nutrition thoughts along with some awesome recipes. Drew is a Wake Forest University graduate, and she is a cancer survivor, so her insight is from the eyes of both wisdom and a view that God only shares with a few of us. I believe that all of these perspectives will help all of you with new and innovative ways of reaching your goals.
We also have an Events Section http://www.masheliteperformance.com/#!news/cuc with several awesome events coming up. The first one is the Level II Camp at the Attitude Nation Gym. This will entail Jon North and Donny Shankle teaching Olympic Weightlifting, Ox and I teaching the Powerlifts, and Ryan Grady and his Gymnastic Olympic hopeful friend teaching gymnastics. Wow! Next up is the second Mash Camp of the summer for ages 13+, and we will be teaching all of these young athletes: running mechanics, jumping mechanics, agility, Olympic weightlifting, strength for athletes, goal setting, mindset, nutrition, and much more. August 3rd takes me to NY, NY for an Oly/Powerlifting seminar at The Premiere Fitness. I can’t wait to teach in the Big Apple. Our summer will be finishing up with the biggest event in North Carolina History. We will be determining who really is the strongest man in the world at the Mash Strength Extravaganza. We will have our competitors compete in weightlifting, powerlifting, and strongman, and I am going on record right now to say that I don’t think that anybody can beat me!!!!
With Lyndsey’s help I have opened our ‘Store’ section www.masheliteperformance.com/#!store/crf1 of our website with some really cool and educational items. This weekend we added our DVD from our June 1&2 Learn 2 Lift Seminar. This DVD explains the teaching progressions of the Snatch, Clean & Jerk, Back Squat, Bench Press, and Deadlift. We teach you all the tricks that we have used to build so many champions in such a short amount of time. We also explain the basics of programming, mobility, correcting biomechanical issues, and much more. This one is a must have. We also added our Boss ‘Max Out Friday’ T-Shirt that every bar slammer on the planet should own.
Max Out Friday is a way of life at MashElite, and now you can wear it out in the world. I am also sharing my “I Do What I Want” T-Shirt that is already selling off the shelves. This is a phrase that I use a lot on Weightlifting Talk that has caught on like a wild fire. We also have all of our other shirts including my wife’s girls only group T-Shirt ‘Tush and Abs’. We also offer online programming and/or Consultations from me, Greg or Rebecca. Check it out, and I am sure that there is something there to help you learn, and that you want wear to send the world a message.
Anyway as you can tell I am fired up! My staff has really got me amped about our future. We have a lot of new ventures on the horizon including Webinars that will hopefully start here in the next two week. Some of our other surprises will be announced in the next month or two after the lawyers have given us the go ahead, but I promise that your jaws will drop!!
So for now go to www.MashElitePerformance.com and take a look around!
Max Out Friday is a Way of Life!
I woke up this morning excited like it was the Friday morning of a Friday Night Football Game in High School. Max Out Friday makes total sense! Every week you give your athletes a chance to go to battle against themselves and each other. Every Friday is a chance to be better than the last, and maybe a chance to be better than you have ever been in your life. This is a life lesson!
Every week in life should be a Max Out Friday! Maybe you were laid off last week, but this week is a chance to get a better job. This week could be a chance to start your own business, and a chance to call your own shots. This means that this week is not a week to feel sorry for yourself, drink your blues away, or to sit on the couch. Get you butt off the couch, and let’s Max Out in Life Man!
I’m 40 year old, and every Friday I wake up excited for the possibilities. The possibility that one of my athletes will do something extraordinary. The possibility that one of them will understand competition a little better. Heck The Possibility that maybe I will set a PR that I haven’t hit in 15 years. I am within 10 kilos in my Snatch, and 20 K in my Clean & Jerk, and I have only been training 6 months. So I say again, IT’s MAX OUT FRIDAY BABY! Get off your butt, and live this one life that God has given us! Don’t waste the precious gift that God has granted us! Do Work! Do something Extraordinary! Do something for the first time in your life!!! Glorify God!!
Now Let’s Go!!! It’s Max Out Friday!!!
If you don’t know anything about a Max Out Friday, hit me up at:
YouTube: Travis Mash
Facebook: Mash Elite Performance and Smashed CrossFit
Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints)
Clean & J 70×2+1,75×2+1, 80×2+1, max triple
Front Squats 75×4,78×4, 4RM
Snatch Pulls from Box 110-135%x3x2
ME Bench Max Triple 2 Board, 90xmax attempts(chest)
Bench 5/3/1 65/5,75/3,85/1+
Plate Raises/8 ss Dips/10×3-5
Thursday (Hand Stand Push Ups Work)
Power Snatch 70×3,75×3,78×3,3RM
OH Squat HS, 70×3
This week is lower volume and higher intensity! For question hit me up www.MashElitePerformance.com
Monday (Crossfit Double Unders Warm Up & hurdle series)
Snatch 70%x3, 80%x3 max triple
Squats wk2 90%/3, 70x3x1, 45%/5×1 (5sec pause)
Depth Box Jumps/5 x 2-3
Clean Pulls 110%x2x3 becoming Speed DLs no more than 82%
Standing Millitary Press HS, 70×3
GHRs ss Plank Core Work x 5
3 Rounds for time:
Tuesday (Muscle Ups practice or 5reps x 3)
Power Cleans 75%x3,78%x3, max triple
Jerks Heavy single, 70%/3
Pull-ups/5-8, Rows/10, & black burns x 3
Pullups/10 ss Burpee Box Jump/10 12 minutes AMRAP
Workouts and Tips for the 35+ Year Old!
I just turned 40 this past March, and I am in better all-around shape than when I was 34. I have several friends and colleagues that can’t say the same. My generation is going down hill quick, so I was lead to write this blog. There is no reason for it! Throw the excuses out the window because I am an excuse Killa! Let me give you a few excuses and my rebuttals..
Excuse #1 I don’t have the time because I work to much to support my family. What good is financial support if you can’t take a walk with your wife of child? How does early onset heart disease help them? What kind of a role model are you being? Are you telling your family all that matters is financial support? Come on now one hour per day is easy to find. Get up earlier, stop watching so much TV, or do it at lunch. I guarantee that I can help you find one hour per day.
Excuse #2 I can’t afford a gym or trainer! I say workout at your home with your own body weight. You don’t have to have fancy machines as a matter of fact machines are crap anyway. Read any of Gray Cook’s(The world famous Doctor of PT and developer of the Functional Movement Screen) articles, and you will see how machines are a part of society that are debilitating to their users. Why would anyone isolate muscles when movement itself never isolates? Our muscles work synergistically with one another to produce movement, and that is the way that we should our body. Not to mention that for $50 on www.MashElitePerformance.com in the store section you can get a consultation answering any and all fitness questions.
Here are some tips:
Tip #1 Workout with younger people! This is what I call the fountain of youth. If I worked out with people my age, then I would be happy with my conditioning. This is a form of being satisfied with mediocrity. I work out with Jon North (wwww.theattitudenation.com)Weightlifter and Team USA Member, Rebecca Gerdon, one of the best female Oly lifters in the country, Greg Nuckols, the best 242lb Powerlifter in the world, and the rest of my MashElite Athletes. I give it my all to stay ahead of them, and some of my lifters like Eze Onwurah is quickly catching me. This is what keeps me young though! Everyone asks me why I don’t compete in the Masters Division in weightlifting and powerlifting where I am guaranteed to win, and I say because I am not done crushing the youngsters. It’s a choice that I have made because “I do what I want”! I am going to compete against the best until they put me into retirement.
Tip #2 Movement is key! The more functional my movement becomes the better I feel. Purchase Gray Cook’s Functional Movement book, and you will be enlightened to a whole new world of fitness. I try to spend each morning on functional movement and practicing barbell movements, and then I go hard in the evenings. This isn’t practical for everyone, but I would recommend getting up earlier to work on movement and mobility. I am considering taking Yoga, but I want a credible teacher.
Tips #3 Become a Recovery Expert! To do this you will need to study diet, sleep, supplementation, and soft tissue work. Find a great Chiropractor! I have been working with www.GrayCSA.com since 2004, and I can tell you that this guy is a Boss. Find out any deficiencies that you might have like Vitamin D, Testosterone, Zinc, Magnesium, etc because if you can get help bringing deficiencies normal again, then you have a better chance of recovering and performing relative to you at a younger age. Get your sleep! 7-9 Hours of sleep per night should be mandatory for an active adult. It is all about prioritizing and cutting out all unnecessary parts of your life.
Tip #4 Have Goals! You need to have something that you are working towards. I for one have several fitness goals, and I am going to put them out right now. I plan on competing in one professional powerlifting event per year. I want to medal at a National level Olympic Weightlifting competition like the Nationals or Americans. I want to squat 750+, Bench 420+, Deadlift 750+, Snatch 320+, and Clean & Jerk 400+. When I am done with these, I am going to transition into Crossfit. I am doing this because I can stay competitive while getting into general shape. I have to admit I want to learn the gymnastic moves. I am really excited to be a part of the Attitude Nation Level II Camp in July because I will be learning from Ryan Grady and his friend that is coming. Now my goals are high, so I am not expecting a typical 35+ guy or gal to mimic me. Find your own goals and attack them!
Tip #5 Put God first in your life! This has been the biggest change of my life, and nothing has been the same since. All my friends will attest that everything about me has changed for the better. Pray! Study God’s Word! And learn to Love!
These are just a few of the tips that are keeping me young and active. I just say don’t give up to all the 35+ year old generation. Lead your family by example! To do this you must prioritize your life, and learn to juggle, work, fitness, family time, and more importantly God time. I know that this might sound cliché, but I never found joy in my life until I started working on all areas of my life with God first. If you have any questions contact me on www.MashElitePerformance.com. I love all of my MashEliters!