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Featured image for “E14 – How to Press to Handstand with Pamela Gagnon & Coach Johnny B”
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 Blog
 Handstands
 Podcast

E14 – How to Press to Handstand with Pamela Gagnon & Coach Johnny B

A press handstand is one of the coolest ways to show off your crazy gymnastics strength and control. It’s also one of the  most difficult bodyweight skills a human can do. On this episode of the Performance Plus Podcast former gymnast and CrossFit Games athlete Pamela Gagnon sits down with Coach Johnny B to share the secrets of doing a...
Featured image for “The Best Exercises to Learn Kipping Pull-ups”
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 Blog
 Core
 CrossFit
 Exercises
 Injury Prevention
 Upper Body

The Best Exercises to Learn Kipping Pull-ups

Have you been struggling to learn how to do kipping pull-ups? Do you want to know the best exercises for learning these moves? If so, this blog post is for you. Keep reading! For more exercises to boost your CrossFit performance, try our FREE 3-week Gymnastics Booster program! Why Perform Kipping Pull-Ups? The CrossFit methodology focuses on performing more work...
Featured image for “E13 – Why You Can’t String Bar Muscle-Ups or Toes To Bar and How To Fix It with Coach Johnny B”
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 Bar Muscle-Ups
 Blog
 Gymnastics
 Podcast
 Upper Body

E13 – Why You Can’t String Bar Muscle-Ups or Toes To Bar and How To Fix It with Coach Johnny B

Do you know what sucks? Being able to do 1 bar muscle-up but not string together more. Do you know what else sucks? That annoying little middle kip during sets of toes to bar. Good news, we know why!!! Bad news, it’s because you aren’t strong enough. MORE GOOD NEWS we can fix it. Tune into this very brief episode...
Featured image for “The Best Drills to Improve Ankle Mobility”
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 Blog
 CrossFit
 Exercises
 Injury Prevention
 Lower Body
 Mobility

The Best Drills to Improve Ankle Mobility

For the fitness athlete, ankle mobility may be the most critical joint in the body. Without adequate ankle dorsiflexion, many functional movements like squats, push presses, and running will have altered form. The following article will outline what we believe to be the five best drills to improve ankle mobility. As an illustration of how vital ankle motion can be...
Featured image for “E11 – The Best Fitness Apps with Pamela Gagnon, Dr. Zach Long & Johnny B”
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 Blog
 Podcast
 Technology

E11 – The Best Fitness Apps with Pamela Gagnon, Dr. Zach Long & Johnny B

On Episode 11 of the Performance Plus Programming podcast, Pamela Gagnon, Dr. Zach Long, and Coach Johnny B share their favorite fitness apps. Fitness Apps Covered On The Show: RP Diet (code pamela10 to save) – a fantastic app for tracking your nutrition intake as well as having some incredibly helpful tools such as a grocery list builder. MyFitness Pal – Zach’s...
Featured image for “E10 – Why You Can’t Handstand Walk with Pamela Gagnon and Johnny B”
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 Blog
 CrossFit
 Gymnastics
 Handstands

E10 – Why You Can’t Handstand Walk with Pamela Gagnon and Johnny B

Are you smashing your head into the wall trying to learn how to handstand walk? Have you been practicing the handstand walk weekly or daily with no progress? Then you need to check out episode 10 of the Performance Plus Programming Podcast because gymnastics expert Pamela Gagnon sits down to explain why you (and I) can’t handstand walk and provide...
Featured image for “E9 – Preparing for the CrossFit Open with Pamela Gagnon, Dr. Zach Long and Coach Johnny B”
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 Blog
 CrossFit
 Gymnastics
 Podcast

E9 – Preparing for the CrossFit Open with Pamela Gagnon, Dr. Zach Long and Coach Johnny B

The Open is coming. We are less than two months away. So we thought it would be a good time for all three of us to jump on the podcast to discuss what you need to be doing to get ready for the 2022 CrossFit Open. Topics Include: What movements do we think you should be working on How to...
Featured image for “E8 – CrossFit Gymnastics Conditioning Program with Dr. Zach Long and Coach Johnny B”
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 Blog
 Gymnastics
 Podcast

E8 – CrossFit Gymnastics Conditioning Program with Dr. Zach Long and Coach Johnny B

Do you have a hard time getting off the assault bike and doing muscle-ups? Are sets of 25 toes to bar in a metcon a problem? If so then you need to check out Episode 8 of the Performance Plus Programming Podcast. On this episode Dr. Zach Long (DPT) and Coach Johnny B (MS, CFL3) sit down to talk about...
Featured image for “E7 – Hypertrophy for CrossFitters with Dr. Zach Long & Coach Johnny B”
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 CrossFit
 Podcast

E7 – Hypertrophy for CrossFitters with Dr. Zach Long & Coach Johnny B

On episode 7 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B sit down to talk hypertrophy for CrossFit athletes. Topics include: What is hypertrophy? Can humans create more muscle fibers or just hypertrophy existing fibers? What is the ideal rep range for hypertrophy? Does hypertrophy style workouts like bodybuilding produce the best beach body Do CrossFitters...