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 …

E43 – Pamela Gagnon Talks About The New Masters CrossFit Games Changes

If you haven’t heard, CrossFit HQ has significantly changed the upcoming CrossFit Games season. The Master and Adaptive Athletes will now have their own CrossFit Games that are run by Legends and Wheel WOD, respectively. The change has created quite a stir within the community, so we thought it would be fun to get our own Masters Games Legend, Pamela …

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 …

Zone 2 Training

E40 – The Importance of Zone 2 Training For Fitness Athletes

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 …

Is CrossFit Dangerous

E39 – Is CrossFit dangerous? What does the literature say?

Is CrossFit dangerous? When this question is posed in most settings, the resounding answer will be yes. If you follow Performance Plus, you know that we proudly support the CrossFit training methodology, BUT for the sake of being honest with ourselves, we decided to answer this question in the most honest way we know: by looking at the literature. On …

Squat Depth

E38 – How Deep Should You Squat?

For years, we’ve all been told that squatting too low will hurt our knees. Unfortunately, most of the people expressing this sentiment have no evidence to support their claims supporting their hate for deep squats. The fact is, when you look at the research, the complete opposite is true. Full-depth squats are better for our knees AND produce more strength …

Crossfit and Ironman

E37 – Training For Marathons or an Ironmans as a Fitness Athlete

In episode 37 of the Performance Plus Podcast, the roles are reversed, and Pamela interviews Johnny about training for an Ironman or Marathon as a CrossFitter. For those who are unaware, our tech/ops guy, Johnny Bouchard, is also L3 CrossFit Coach, former affiliate owner, and “normal person elite” endurance athlete. For years Johnny has completed multiple marathons and Ironman/triathlons while …

Pamela Gagnon

E36 – Pamela Gagnon’s Gymnastics Origin Story

On this episode of the Performance Plus Podcast, the one and only Pamela Gagnon shares her gymnastics origin story. Topics we cover include -How Pamela got into gymnastics as a child -What was the indicator that made Pamela realize she was an elite gymnast -The gymnastics grind and how it changed Pamela’s childhood -What it takes to be an elite …