Shoulder Health for CrossFit Athlete

Shoulder Health for the Fitness Athlete

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 …

Kipping Pull-up Tutorial

Kipping Pull-up Tutorial

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 …

E44 – How To Goal Set When You Have So Many Goals!

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 …

Bent vs Straight Leg Toes to Bar

Bent Vs Straight Leg Toes to Bar

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 …

Pamela Gagnon

E42 – The Transition from D1 Gymnast to Games Athlete

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  …

butterfly chest to bar

E41 – How To Get Butterfly Chest To Bar Pull-Ups

On episode 41 of the Performance Plus Podcast, gymnastics expert Pamela Gagnon sits down to discuss how to get butterfly chest-to-bar pull-ups. Many of us can rock out big sets of chin-over-bar butterfly pull-ups but crash and burn when chest-to-bar pops up in the open or a WOD. Is it a strength or skill problem? Check out this episode to …

E34 – Grip For Gymnastics Skills

On episode 34 of the Performance Plus Podcast, we deeply dive into how to grip for pull-ups, muscle-ups, and toes to bar. We kick the episode off by covering why the sketch grip (no thumbs) is not an option—explaining it from a performance and safety perspective. Then we roll into variations of a gymnastics grip for different implements like rings, …

Building CrossFit Pull-up Strength

Building Pull-up Strength

So you just joined the box, and you see all this swinging and kipping on the rig. You are wondering, first, what in the world is going on? And second, how can I do that, or should I do that? Is this the right way to build pull-up strength? Well, what you don’t realize is the foundation of the Kipping …

core strength overhaul

Accessory Workouts For Fitness Athletes

Many fitness athletes crush their daily WOD, eat right, and sleep properly. But still, they find themselves looking for just a little more to help push their performance. For many athletes, adding targeted accessory workouts can be the key to hitting their performance goals. At Performance Plus, we specialize in writing accessory programs for athletes of all levels, helping you …