Performance Plus Blog

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...

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...

On this episode of the Performance Plus Podcast, the one and only Pamela Gagnon shares her gymnastics origin story. Topics we cover include -How Pamela got into gymnastics as a child -What was the indicator that made Pamela realize she was an elite gymnast -The gymnastics grind and how it changed Pamela’s childhood -What it takes to be an elite...

On Episode 35 of the Performance Plus Podcast, coach Pamela Gagnon and Johnny B sit down to debrief the 2023 Semi-Finals.  Pamela Gagnon is the gymnastics coach for Mayhem Nation Athletes and appeared at the semi-finals to help athletes with strategy.  In the episode, we talk about How Pamela helped the Mayhem Athletes Our thoughts on the events Is doing...

On episode 34 of the Performance Plus Podcast, we deeply dive into how to grip for pull-ups, muscle-ups, and toes to bar. We kick the episode off by covering why the sketch grip (no thumbs) is not an option—explaining it from a performance and safety perspective. Then we roll into variations of a gymnastics grip for different implements like rings,...

So you just joined the box, and you see all this swinging and kipping on the rig. You are wondering, first, what in the world is going on? And second, how can I do that, or should I do that? Is this the right way to build pull-up strength? Well, what you don’t realize is the foundation of the Kipping...

On this podcast episode, Dr. Zach Long and Coach Johnny B discuss the 6-12-25 method. Want to get JACKED? If you are looking for body builder-like hypertrophy gains, Charles Poliquin’s famous 6-12-25 method is for you! It is the fastest way to get ripped without getting skinny. The 6-12-25 method, popularized by Charles Poliquin, facilitates massive lactate spikes, facilitating growth...

On this episode of the podcast, we are joined by Games athlete and Bachelorette veteran Luke Parker to talk about training, faith, and running Ironman races with no training.  Mayhem Athlete, Luke Parker, is a former college baseball player who also competed on Season 15 of ABC’s “The Bachelorette,” Parker began competing in fitness in Georgia before joining Mayhem in...

On this episode, Dr. Zach Long shares all the secrets for fixing your hip impingement while squatting. Hip impingement is a common complaint that we see in fitness athletes due to the demands of their sport that push the hip joint through full ranges of motion repeatedly. As the sports of functional fitness and weightlifting have become increasingly popular, so...