How do you prioritize your goals when you want to improve your snatch, deadlift, handstand, bar muscle-up, and engine simultaneously? Tune into this episode of the Performance Plus Podcast to hear how Coach Pamela Gagnon successfully does this with her athletes. 

Topics Covered

• How to goal set
• What skills are foundational and translate to all other physical skills
• How to use the Open as a benchmark for setting goals
• To prioritize gymnastics endurance vs strength 

Follow Pamela Gagnon @pamelagnon

Follow Zach @thebarbellphysio and his website.

Follow Johnny @coach_johnnyb

Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

TRY IT HERE

If you haven't heard, CrossFit HQ has significantly changed the upcoming CrossFit Games season. The Master and Adaptive Athletes will now have their own CrossFit Games that are run by Legends and Wheel WOD, respectively. The change has created quite a stir within the community, so we thought it would be fun to get our own Masters Games Legend, Pamela Gagnon, to give an opinion on the move. 

Check it out!

On episode 42 of the Performance Plus Podcast, Pamela Gagnon joins Coach Johnny B to share what it was like transitioning from a D1 gymnast at Rutgers to a Games athlete. 

On the episode, we cover the following topics

• How Pamela got into competitive fitness 
• What was the hardest thing (lift, technique, etc) for her, coming from a gymnastic background 
• What was a surprise
• The sneaky reason why gymnasts do better in functional fitness
• The secret to going deep into the pain cave 

If you enjoy what you hear, please share our podcast with others.

The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.

Follow Pamela @pamelagnon

Follow Zach @thebarbellphysio and his website.

Follow Johnny @coach_johnnyb

Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

On episode 41 of the Performance Plus Podcast, gymnastics expert Pamela Gagnon sits down to discuss how to get butterfly chest-to-bar pull-ups. 

Many of us can rock out big sets of chin-over-bar butterfly pull-ups but crash and burn when chest-to-bar pops up in the open or a WOD. Is it a strength or skill problem? Check out this episode to find out that and...

-the pre-requisites for the chest to bar butterfly pull-ups
-the strength timing, and skill ratio for chest-to-bar butterfly pull-ups
-drills to get chest-to-bar butterfly pull-ups

Check out these programs we reference in the show
https://performanceplusprogramming.com/shop/chest-to-bar-superstar/

https://performanceplusprogramming.com/shop/butterfly-pull-up-training/

The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.

Follow Pamela @pamelagnon

Follow Zach @thebarbellphysio and his website.

Follow Johnny @coach_johnnyb

Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

On this Performance Plus Programming Podcast episode, the mic is getting turned around as Dr. Zach Long interviews Coach Johnny B to discover why Zone 2 heart rate training is critical for fitness athletes. 

Coach Johnny B is a level 3 CrossFit trainer, has his masters in sports science and rehab science from PennWest, and is an Ironman and a sub-three-hour marathoner. The dude loves crosstraining endurance athletes using functional fitness and helping fitness athletes optimize their performance by adding the proper endurance pieces into their diet. 

On the podcast, the topics we discuss include 
-How to determine your zone 2 heart rate
-Why training zone 2 is essential for elite fitness & longevity 
-How to program zone 2 cardio
-The physiology of zone & eccentric ventricle hypertrophy 
-Some sample zone 2 workouts 

If you are a fitness athlete struggling with longer workouts or workouts the involve steady-state machines like the Echo Bike, Rower, SkiErg or running make sure to check out the Performance Plus Programming endurance accessory program options here https://performanceplusprogramming.com/shop/program-category/endurance/

Is CrossFit dangerous? When this question is posed in most settings, the resounding answer will be yes. If you follow Performance Plus, you know that we proudly support the CrossFit training methodology, BUT for the sake of being honest with ourselves, we decided to answer this question in the most honest way we know: by looking at the literature. 

On episode 36 of the Performance Plus Podcast, Dr. Zach Long answers the question "Is CrossFit Dangerous?" as guided by the research. Join us to learn 

-If CrossFit is dangerous
-Why people think CrossFit is dangerous
-What the most common injuries are in CrossFit
-The injury rates in CrossFit vs. other athletic activities
-Risk factors for injures in CrossFit

The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.

Follow Pamela @pamelagnon

Follow Zach @thebarbellphysio and his website.

Follow Johnny @coach_johnnyb

Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

TRY IT HERE

For years, we've all been told that squatting too low will hurt our knees. Unfortunately, most of the people expressing this sentiment have no evidence to support their claims supporting their hate for deep squats.

The fact is, when you look at the research, the complete opposite is true. Full-depth squats are better for our knees AND produce more strength gains in specific muscle tissues. 

Tune into this episode to get the full story on squat depth from Physical Therapist Dr. Zach Long. 

Topics Covered on this episode:

• Is a partial range of motion squat better for strength or hypertrophy?
• Are below parallel squats bad for your knees?
• Are squats going to build your glutes?
• How to improve squat mobility.

Ultimate Mobility Checklist 
https://performanceplusprogramming.com/movements/

Squat Mobility Overhaul
https://performanceplusprogramming.com/shop/squat-mobility-overhaul/

The Truth About Squat Depth & Injury Rates
https://thebarbellphysio.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/

The Best Drills for Improving Squat Depth
https://thebarbellphysio.com/the-best-drills-for-improving-squat-depth/

The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.

Follow Pamela @pamelagnon

Follow Zach @thebarbellphysio and his website.

Follow Johnny @coach_johnnyb

Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

TRY IT HERE

In episode 37 of the Performance Plus Podcast, the roles are reversed, and Pamela interviews Johnny about training for an Ironman or Marathon as a CrossFitter. 

For those who are unaware, our tech/ops guy, Johnny Bouchard, is also L3 CrossFit Coach, former affiliate owner, and "normal person elite" endurance athlete. 

For years Johnny has completed multiple marathons and Ironman/triathlons while maintaining above-average Fran (3:03), Diane (3:40), and Amanda (3:31) times, which is different for endurance athletes. 

In this episode, he gives us a deep dive into the training secrets of going REALLY LONG without losing your fitness. 

Topics Include
-How to WOD & train for an endurance event (from a schedule standpoint)
-What are the expectations for these events
-What are some of the perils of going long for the first time
-What to say to the haters that think you can lift and train endurance at the same time

If you want to know more about Endurance Programs go check them out here
https://performanceplusprogramming.com/shop/program-category/strength-and-endurance/

The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.

Follow Pamela @pamelagnon

Follow Zach @thebarbellphysio and his website.

Follow Johnny @coach_johnnyb

Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

TRY IT HERE