Performance Plus Blog

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...

In this episode of the Performance Plus Podcast, Zachary Long discusses critical insights from two research studies on CrossFit injuries. He highlights the common injury sites, including the shoulder, knee, and lower back, and emphasizes the importance of technique in preventing injuries. The conversation also covers the relationship between training duration, competition level, and injury risk, providing valuable information for...

In this episode, Zachary Long discusses the implications of testosterone replacement therapy (TRT) on tendinopathies, drawing from recent research and clinical observations. He highlights the increasing prevalence of TRT prescriptions and its correlation with tendon injuries. The conversation delves into the physiological effects of TRT on muscle mass and strength, as well as strategies to mitigate the risk of tendinopathies...

Programming Accessory Conditioning for Fitness Athletes In CrossFit, three key elements are essential for progress: strength, skill, and conditioning. First, you must be strong enough to lift the required loads. Next, you need to master the skills demanded by the sport. Finally, you must have the conditioning to sustain your performance when the workout is programmed for time. If your...