Performance Plus Blog

Tired of hurting your shoulder during the Bar Muscle Up? Frustrated that you can’t get rid of a bad habit? Chicken winging Bar Muscle-Ups are a big NO-NO for a few reasons. First, over time, this can cause damage to your shoulder since you are pulling more aggressively with one side, and causing you to land in a compromised position....

For the fitness athletes participating in sports, such as CrossFit, understanding how important shoulder health is to your long-term performance is vital. Far too often, limitations and mobility, strength, and technique during various CrossFit movements result in excessive strain being placed on the shoulder. This is one reason why the shoulder is one of the more frequently injured areas of...

Are you ready to take your pull-up game to the next level? In this tutorial, we will delve into the intricacies of the Kipping pull-up, breaking down the essential steps and techniques required to master this dynamic movement. Proven programs to help you crush your kipping pull-up goals: First Strict Pull-up Kipping Pull-up Mechanics Lats to Fly Kipping Pull-ups Tutorial...

      Pace Calculator Enter your 5k time (in hours, minutes, and seconds) Calculate Paces Export to PDF Zone Purpose of Zone Pace (miles) Pace (Km) Time You Can Work Here RPE  ...

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...

Are you struggling with squat depth and mobility? So many athletes find their squats coming up short and can’t seem to unlock their full range of motion. If you are ready to get serious about your squat mobility, these drills will get you on the right track! Choosing the Best Squat Mobility Drills As with any issue, specific problems require...

Bent Vs. Straight Leg Toes to Bar Toes the bar are a challenging core, lat, and cardiovascular system exercise commonly found in functional fitness workouts. But when you watch athletes perform them, you’ll notice that some perform this exercise with straight legs and others by bending their knees. In this video, gymnastics expert Pamela Gagnon breaks down Bent Vs Straight...

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...

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 ...