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 CoveredHow to goal setWhat skills are foundational and translate to all other physical skillsHow to use the Open as a benchmark for setting goalsTo prioritize gymnastics endurance vs strength Follow Pamela Gagnon @pam...

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 Gagnon, to give an opinion on the move. Check it out!

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 topicsHow Pamela got into competitive fitness What was the hardest thing (lift, technique, etc) for her, coming from a gymnastic background What was a surpriseThe sneaky reason why gymnasts do better in functional fitnessThe secret to going deep into the pain cave If...

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 find out that and...-the pre-requisites for the chest to bar butterfly pull-ups-the strength timing, and skill ratio for chest-to-bar butterfly pull-up...

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 sub-three-hour marathoner. The dude loves crosstraining endurance athletes using functional fitness and helping fitness athletes optimize their perf...

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 episode 36 of the Performance Plus Podcast, Dr. Zach Long answers the question "Is CrossFit Dangerous?" as guided by the research. Join us ...

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 gains in specific muscle tissues. Tune into this episode to get the full story on squat depth from Physical Therapist Dr. Zach Long.&n...

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 maintaining above-average Fran (3:03), Diane (3:40), and Amanda (3:31) times, which is dif...

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 gymnast as a kid and teen (from a skills standpoint)-How Pamela got recruited to be a D1 Gymanst-Why Pamela turned down the Olympics-The most embarra...

On Episode 35 of the Performance Plus Podcast, coach Pamela Gagnon and Johnny B sit down to debrief the 2023 Semi-Finals. Pamela Gagnon is the gymnastics coach for Mayhem Nation Athletes and appeared at the semi-finals to help athletes with strategy. In the episode, we talk aboutHow Pamela helped the Mayhem AthletesOur thoughts on the eventsIs doing weighted muscle-ups a good idea?What gymnastics event would Pamela program in for the Games The Performance Plus Podcast is a shor...