If you’re serious about improving your performance in CrossFit, relying solely on group class programming may not get you there. Group workouts are fantastic for building general fitness and fostering community, but they’re not designed to address your specific limitations. Accessory work — when programmed correctly — helps fill those gaps so you can become a stronger, more resilient, and …
In the world of functional fitness, gymnastics movements like muscle-ups, toes-to-bars, and handstand walks can feel like the final boss. They’re flashy, technical, and often the difference between an RX or scaled workout. But for many athletes, these skills seem just out of reach—despite solid strength and conditioning elsewhere. So what’s the missing piece? In this week’s episode of the …
Could lifting lighter weights be the key to a huge Olympic lift PR? In this episode of the Performance Plus podcast, Zach discusses a different approach to Oly lift development that could be game changing for many CrossFit athletes. How Heavy to Train the Olympic Lifts? You show up to workout and the whiteboard reads “6×3 snatches“. How should …
If you’re a CrossFit athlete eyeing your first Hyrox race, you’re in for a challenge unlike anything inside your typical box. In this episode, Coach Johnny B shares his personal experience completing the Hyrox Atlanta event—crushing a 1:16 finish time without sport-specific prep—and offers a goldmine of insight for anyone making the jump from CrossFit WODs to a Hyrox competition. …
Ski Erg Technique for the Fitness Athlete Ski Erg Technique Podcast Timeline: 00:00 Introduction to SkiErg Technique 01:00 Understanding the Goal of SkiErg 02:03 Proper Stance and Setup 02:40 Phases of the SkiErg Stroke 03:44 The Drive Phase 05:19 The Follow Through 07:19 The Recovery Phase 08:06 Adjusting Damper and Stroke Rate 09:53 Conclusion and Additional Resources In this episode …
How We Program Mobility for Fitness Athletes In this episode of the Performance Plus podcast, Zachary Long discusses the critical role of mobility for fitness athletes, particularly those engaged in CrossFit and Olympic weightlifting. He emphasizes the need for targeted mobility work rather than general stretching, highlighting the importance of assessing individual mobility limitations to enhance performance and reduce injury …
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 …