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Featured image for “E6 – Diagnosing Squat Weakness with Dr. Zach Long & Coach Johnny B”
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 Blog
 CrossFit
 Lower Body
 Podcast

E6 – Diagnosing Squat Weakness with Dr. Zach Long & Coach Johnny B

Have a funky hip shift when you squat? Wonder why you look like a coming out of the bottom of the hole during a squat? Are your glutes firing? Find out on Episode 6 of the Performance Plus Programming Podcast, where Dr. Zach Long and Coach Johnny B teach you how to diagnose weaknesses in the squat. Topics Covered On...
Featured image for “E5 – Gymnastic Standards to make the CrossFit Games with Pamela Gagnon”
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 Gymnastics
 Podcast

E5 – Gymnastic Standards to make the CrossFit Games with Pamela Gagnon

Want to be in the CrossFit Games as an Open or Masters Athlete? Ever wonder what sort of gymnastics skills you need to possess to compete at that level? Tune into Episode 5 of the Performance Plus Programming Podcast Pamela Gagnon to learn what a former 3x Games athlete and Mayhem Gymnastics head coach says are the standards for anyone...
Featured image for “The Best Drills to Improve Overhead Mobility”
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 Blog
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 Exercises
 Injury Prevention
 Upper Body

The Best Drills to Improve Overhead Mobility

The functional fitness athlete participating in sports like CrossFit and Olympic weightlifting challenge their full-body mobility more than almost any other form of activity. Without proper mobility, these athletes sacrifice optimal positioning, slowing them down and decreasing the weight lifted. One of the most common mobility limitations these athletes will see is in their overhead positioning. In this article, we...
Featured image for “E4 – How to Program Mobility Work with Dr. Zach Long & Coach Johnny B”
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 Blog
 CrossFit
 Injury Prevention
 Mobility
 Physical Therapy
 Podcast

E4 – How to Program Mobility Work with Dr. Zach Long & Coach Johnny B

On Episode 4 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B discuss how to program mobility work. Topics include The most important detail of programming mobility How to structure a mobility program When to implement mobility work (before or after a workout) The appropriate amount of time to foam roll/do lacrosse ball work What to do...
Featured image for “E3 – Strict Strength Pre-requisites for CrossFit Gymnastics with Pamela Gagnon”
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 Blog
 Core
 CrossFit
 Exercises
 Gymnastics
 Injury Prevention
 Lower Body
 Mobility
 Podcast
 Upper Body

E3 – Strict Strength Pre-requisites for CrossFit Gymnastics with Pamela Gagnon

On episode 3 of the Performance Plus Programming Podcast, gymnastics expert Pamela Gagnon joins Coach Johnny B to detail the strict strength pre-requisites for gymnastics movements CrossFit in CrossFit. Here are the topics we covered in this episode: The 2 foundations of gymnastics movements How many reps of strict gymnastics do we need to have before progressing onto kipping? One...
Featured image for “E2 – Scaling and Modifying Around Injuries and Pain with Dr. Zach Long”
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 Blog
 CrossFit
 Podcast

E2 – Scaling and Modifying Around Injuries and Pain with Dr. Zach Long

On episode 2 of the Performance Plus Podcast, Dr. Zach Long jumps on to give us an excellent template for modifying and scaling training around pain and injuries. Questions that are answered are: Do I need to quit training if I am in pain while working out When should I take complete rest from training? How long will an injury...
Featured image for “E1 – Pamela Joins Mayhem”
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 CrossFit
 Podcast

E1 – Pamela Joins Mayhem

On episode 1 of the Performance Plus Podcast Pamela fills us in on her new role as the head of Mayhem Gymnastics. On this episode we cover the following topics. -What Mayhem Gymnastics is -How it is different than Performance Plus -What workout Pamela can beat Rich Froning in -What it’s like to work at Mayhem Nation Join Mayhem programming...
Featured image for “Handstand Pushup Strength Progression”
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 CrossFit
 Exercises
 Mobility
 Upper Body

Handstand Pushup Strength Progression

Building to your first strict handstand pushup requires a considerable amount of strength and balance. You will need to get comfortable being inverted while building strength in the triceps, shoulders, pecs, and back muscles. Here is a basic guideline to learning the strict handstand pushup against a wall. For more help developing gymnastics strength, download our FREE 3-week Gymnastics Booster...
Featured image for “Strict Bar Muscle Up Progression”
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 Blog
 CrossFit
 Exercises
 Upper Body

Strict Bar Muscle Up Progression

The strict bar muscle-up is a very challenging exercise requiring significant upper body strength and coordination. In the following video, Pamela Gagnon breaks down a strict bar muscle-up progression to help you reach your goals! For more in-depth assistance getting your first strict bar muscle-up, check out our recently released five-week muscle up program on Performance Plus. We’ve helped thousands...