Performance Plus Blog

If you’re a CrossFit athlete eyeing your first Hyrox race, you’re in for a challenge unlike anything inside your typical box. In this episode, Coach Johnny B shares his personal experience completing the Hyrox Atlanta event—crushing a 1:16 finish time without sport-specific prep—and offers a goldmine of insight for anyone making the jump from CrossFit WODs to a Hyrox competition....

Ski Erg Technique for the Fitness Athlete Ski Erg Technique Podcast Timeline: 00:00 Introduction to SkiErg Technique 01:00 Understanding the Goal of SkiErg 02:03 Proper Stance and Setup 02:40 Phases of the SkiErg Stroke 03:44 The Drive Phase 05:19 The Follow Through 07:19 The Recovery Phase 08:06 Adjusting Damper and Stroke Rate 09:53 Conclusion and Additional Resources In this episode...

How We Program Mobility for Fitness Athletes In this episode of the Performance Plus podcast, Zachary Long discusses the critical role of mobility for fitness athletes, particularly those engaged in CrossFit and Olympic weightlifting. He emphasizes the need for targeted mobility work rather than general stretching, highlighting the importance of assessing individual mobility limitations to enhance performance and reduce injury...

Rower Form Tutorial – Tips for Maximize Row Erg Efficiency In this episode of the Performance Plus Podcast, Zach discusses something often overlooked in fitness: proper rowing form. Compared to more complex moves like snatches and overhead squats, the row look easy. But so many athletes are making small mistakes on the rower that rob them of performance. Our Rower...

Preparing for the 2025 Open WODs If you aim to improve your performance year-over-year in the CrossFit Open, this article is for you. We’ve seen a shift in CrossFit’s programming bias in the Open over the last two years, and understanding these changes and historically common movements will help you best prepare for the CrossFit Open. In recent CrossFit Opens,...

Wrist vs. Chest Heart Rate Monitors – Build Your Engine Episode 4 In this episode of the Performance Plus Programming Podcast, Zachary Long and Johnny discuss the importance of heart rate monitors in conditioning training, emphasizing the accuracy of chest straps over wrist-based monitors. They explore personal experiences with different devices, the impact of caffeine on performance, and the significance...

Accessory Conditioning WODs You Need to Train Build Your Engine Episode 3 In this episode of the Performance Plus podcast, we discuss the importance of Zone Two cardio for CrossFit athletes, emphasizing its role in building aerobic capacity and improving overall performance. The conversation covers the physiological benefits of training in this zone, including increased mitochondrial density and heart efficiency....

How Energy Systems Drive Performance – Build Your Engine Episode 2 In this episode, Zachary Long and Johnny discuss the intricacies of energy systems in fitness, particularly in the context of CrossFit and functional fitness. They explore the three main energy systems—phosphagen, glycolytic, and oxidative—how they function, and their importance in training. The conversation delves into the concept of lactate...

Rethinking Conditioning for Fitness Athletes – Build Your Engine Episode 1 In this episode, Zachary Long and Johnny B delve into the complexities of conditioning and endurance training, particularly in the context of CrossFit. They discuss various methods to improve conditioning, the importance of understanding individual strengths and weaknesses, and how energy systems play a crucial role in performance. The...