Is Over Training Threshold MetCons Killing Your Performance? I noticed this recently in my training. I have been flogging threshold work. Lots of 10-15 minute, high sustained effort MetCons. Things like Fight Gone Bad, Helen, 1-mile run + grace + 2k row, etc. Then, one day, I decided I was a little beat up and would just hit a 45′ …
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 …
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, …
Accessory Conditioning WODs You Need to Train Build Your Engine Episode 3 In this episode of the Performance Plus podcast, we discuss the importance of Zone Two cardio for CrossFit athletes, emphasizing its role in building aerobic capacity and improving overall performance. The conversation covers the physiological benefits of training in this zone, including increased mitochondrial density and heart efficiency. …
How Energy Systems Drive Performance – Build Your Engine Episode 2 In this episode, Zachary Long and Johnny discuss the intricacies of energy systems in fitness, particularly in the context of CrossFit and functional fitness. They explore the three main energy systems—phosphagen, glycolytic, and oxidative—how they function, and their importance in training. The conversation delves into the concept of lactate …
Rethinking Conditioning for Fitness Athletes – Build Your Engine Episode 1 In this episode, Zachary Long and Johnny B delve into the complexities of conditioning and endurance training, particularly in the context of CrossFit. They discuss various methods to improve conditioning, the importance of understanding individual strengths and weaknesses, and how energy systems play a crucial role in performance. The …
Programming Accessory Conditioning for Fitness Athletes In CrossFit, three key elements are essential for progress: strength, skill, and conditioning. First, you must be strong enough to lift the required loads. Next, you need to master the skills demanded by the sport. Finally, you must have the conditioning to sustain your performance when the workout is programmed for time. If your …
On this Performance Plus Programming Podcast episode, the mic is getting turned around as Dr. Zach Long interviews Coach Johnny B to discover why Zone 2 heart rate training is critical for fitness athletes. Coach Johnny B is a level 3 CrossFit trainer, has his masters in sports science and rehab science from PennWest, and is an Ironman and a …