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 fiancé 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!

Team MDUSA’s Newest Team Member Rebecca Gerdon!

Today I received a call from Coach Glenn Pendlay informing me that MashElite’s own team member Rebecca Gerdon was being invited to be Team MDUSA’s newest Athlete!  She will be training full-time, and I believe that she will quickly rise to the top of women’s weightlifting.  I have been working with Rebecca for over two years, and I have watched her transformation.  She started as just some girl in the gym that wanted to learn how to lift weights, but I knew from the very beginning that she was going to be special.  She listened to everything that I said, and she never questioned me.  She followed my program perfectly, and she learned at an unbelievable rate.  More importantly she loved it!  She became a part of the MashElite Family, and if she were my daughter, I wouldn’t be able to be more proud of her than I am right now.  She just graduated from UNC Chapel Hill with an Exercise Science Degree, and she has an amazing mind for the strength & conditioning world.  Her knowledge of nutrition, biomechanics, running mechanics, and programming is extremely advanced for her age. 

I told her today that I feel exactly like I did the day that I was invited to train at the Olympic Training Center in Colorado Springs.  When I was walking up to the OTC, I was actually overcome with emotion.  I had to call my best friend Chris Mason to settle me down.  Today I felt exactly the same emotion!  Two years ago I was teaching her the movements with an empty bar, and having her do preparation work like Overhead Squats and Front Squats.  Now she will be going at it with the best weightlifters in the world.  I feel blessed to be a part of such a beautiful story. 

MashElite has been a blessing to me!  God has given all of us at MashElite something so special.  It is a place where people of all ages can come together and reach their goals.  It doesn’t matter what their goals are:  college athlete, weight loss, tush & abs, fitness, CrossFit, weightlifting, powerlifting, or dog agility.  MashElite is the place to have fun, to reach goals, and to be a part of a special family.  My God I love being a part of this, and I love every member of this special place.  I never believe for a second that I built MashElite because without a doubt I know that God Himself did!

MashElite Strength Dominance

Yesterday was one of the best days that I have ever spent as a weightlifting/powerlifting coach. I started my day at 5:30a driving to the Muscle Driver USA headquarters in Fort Mill, SC to coach Rebecca Gerdon in the MDUSA Weightlifting Team Tryouts. I arrived at the MDUSA Headquarters around 7:15am, and I have to say that I was a kid in a candy store. Muscle Driver had their products scattered all over the room, and anyone who knows me realizes that I love the Muscle Driver and Pendlay brands. Coach Pendlay was of course on hand to witness the talent, and he is quickly becoming one of my favorite people in the strength world. He always takes time out to talk with me, and this time he even trusted my to coach a couple of his athletes: Elizabeth Akinwale and Ginny Hoover. Of course everyone knows Elizabeth Akinwale because she is the star CrossFit Athlete and doubles as a top ranked weightlifter. Everyone should be refreshed to know that she is one of the most humble people that I have ever met. She didn’t take herself serious at all, but she is one tough girl. I believe that she snatched around 100k and Clean & Jerked around 110k, but remember she is in the middle of her CrossFit season. Unbelievable athlete!

I was there to coach my rookie sensation weightlifter Rebecca “The Natural” Gerdon, and I can say that she became a “true baller” yesterday. She Snatched 64k and Clean & Jerked 89k for a Clean & Jerk PR and a total PR! When she gets a few more big meets under her belt, the sky will be the limit for her. I can’t describe the feeling that I had yesterday watching a girl trying out for a professional weightlifting team that two years ago I was teaching her the basics. It was the pinnacle of a two year perfect journey. I watched her over the last six months simply come in to her own. It was like watching a butterfly break out of its cocoon transforming from a caterpillar that can barely crawl into a beautiful creature that can soar like the wind. All of you Crossfitters out there know how difficult the Oly lifts are, so I know that you understand what it has been like to watch her development. I have several athletes right now that are on the verge of blossoming: Caleb, Drew, Rabbit, Eze, Matt W., Hayden, Dylan, James B., Lauren, and several others. The next three years are going to be really interesting. Coach Pendlay made the comment that Rebecca could be Clean & Jerking 100k/220lbs right now with a few tweaks. No matter what happens with the team selection I am really proud of Rebecca.

Rebecca’s meet was over at around 11:45a, and from there I drove straight to Hickory, NC where 15 of my athletes were doing work at the IPA NC State Powerlifting Championships. Here is the write up my Greg Nuckols:

He did a great job giving the blow by blow, and check out the video at the end! I just want to say a few words about the meet. First my beautiful wife did work this weekend! She squatted 300, Benched 155lbs, and Deadlifted 345lbs. She set PRs in the squat, deadlift, and total(800lbs). She also totaled Elite in now her second weight class. I also have to tell the world of a moment that could have wrecked this whole glorious day. I was driving from Charlotte to Hickory in one of the best moods of my life. I was actually in the middle of tweeting “I love coaching my athletes and slamming bars”, when I received a panicking phone call from Caleb Tilson. Now realize I had received word that Drew had squatted 300lbs which lead me to believe that she was well on the way to totaling Elite. I had actually given the call to drop her opener on bench to 145lbs just to be conservative. Well her opened was dropped, but there was one big problem. She missed it! She had been called for a soft lift off when Caleb didn’t manage to get out of the judge’s view quickl enough. Well instead of repeating a coaching decision was made to go up to not 150lbs but 155lbs. This is only 5lbs off her max, and low and behold she missed it. Caleb put me on the phone with her, and I could hear the panic in her voice. I told her to relax, and I would be right there. I preceded to drive like a maniac to get there in time. I pulled up to the convention center, jumped out of my car, and ran like a mad man. I made it with a few minutes to spare. I went straight to her, and I told her to calm down because this was a done deal. Anyway she walked up to the bench like a boss, and on her third try she nailed it! What a relief!

Probably the most inspirational part of the day was the performance of Lisa Gniewek. Lisa has been a MashEliter for almost five years, and now she is battling Stage IV Lung Cancer. Let me tell you right now that Cancer doesn’t have Lisa! Lisa has cancer! She not only competed, but she won her division. She set a meet PR for her squat, and had one of her highest totals ever! She rocked it! More importantly she has inspired us all to never quit, to look adversity straight in the face, and with the power of God go to battle with NO FEAR!

Anyway Greg’s write up explains the rest, but I wanted to share the story about my wife and Lisa G. I also want to mention what a great family the Mash Elite Family has become. We are tight! We lift together, compete together, we eat together, and more importantly we do life together. I simply love being a part of something so special! God has truly blessed us all with bringing the MashEliters together. It is something that we all should be thankful for. I also want to mention Greg Nuckol’s unbelievable performance with a 1885lb Total at 242 lbs for the all-time Raw Powerlifting Record. All of our guys simply killed it yesterday. I am telling the world right now, if you aren’t signed up for one of our seminars, then you need to do so right now. Rebecca and Greg will be teaching at all of these seminars with me, so if you want to know what we are doing to reach such huge milestones in strength, come check us out!