back vs front squats

Back vs. Front Squats – Understanding The Differences

Back squats vs. Front Squats, which is your favorite? Most athletes will prefer one of these over the other but usually can’t say why. Or they can’t understand why one of these variations feels better for them than the other. We’d love to shed some light on the differences between back vs. front squats to help you understand when to …

pistol squat mobility requirements

Pistol Squat Mobility Assessment

In this video, we talk through pistol squat mechanics. The pistol squat’s going to be a challenging movement. It requires a lot of mobility, a lot of strength, a lot of coordination. And we’re going to break that down into its components, for those of you that are building to improving your technique. Be sure to also check out our …

Best CrossFit Strength exercises

The Best CrossFit Strength Accessory Exercises

Many athletes that begin CrossFit training fall in love with the pursuit of greater levels of strength. Crushing that next PR is always a great feeling. But often, the daily WOD isn’t enough to build maximal strength. If you are wanting to bump up your strength, we have ten CrossFit Strength Accessory exercises that you need to incorporate. At Performance …

Best CrossFit Mobility Exercises

The Best CrossFit Mobility Exercises

The movements performed in CrossFit challenge the athlete from a mobility perspective as much as almost any other form of exercise. Rarely do gym-goers challenge the human body’s ability to move through maximal range of motion required for skills like the overhead squat, toes to bar, and muscle-ups. Because of that, many athletes understand the importance of including CrossFit mobility …

best crossfit accessory exercises

The Best CrossFit Accessory Exercises

CrossFit provides a unique test of athlete’s fitness by combining movements that challenge your mobility, absolute strength, bodyweight/gymnastics strength, and multiple energy systems. The result is daily workouts that push the body with high-intensity workouts. Many athletes understand that the daily WOD alone won’t maximize their performance and regularly do CrossFit accessory exercises in addition to the prescribed metcon. At …

Dumbbell Strength Exercises for CrossFit

Best Dumbbell Strength Exercises for CrossFit

The dumbbell has long been a staple in the strength & conditioning world but was relatively underutilized in CrossFit until 2017 when the dumbbell appeared in the first two Open workouts of that year. Since then, the dumbbell has become significantly more popular in CrossFit programming as a whole. At Performance Plus, we specialize in building accessory programming to build …

best drills to improve ankle 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 …

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 …

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 …