Performance Plus Podcast
The Performance Plus Podcast is a short, actionable podcast that answers common questions from CrossFitters and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to take care of your body.
Episodes
53 episodes
From CrossFit to Hyrox: 5 Lessons for Race Day Success
Maximizing Performance for Hyrox: A CrossFit Athlete's GuideIn this episode of the Performance Plus Podcast, Zach hands over the reins to Coach Johnny B, a CrossFit Level 3 trainer with extensive endurance event experience. Johnny share...
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10:55
Ski Erg Technique for the Fitness Athlete
In this episode of the Performance Plus podcast, Zach discusses the often overlooked topic of Ski Erg technique. He emphasizes the importance of practicing and perfecting technique, particularly if your gym has limited equipment. Zach breaks do...
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10:37
Programming Mobility for Fitness Athletes
In this episode of the Performance Plus podcast, Zachary Long discusses the critical role of mobility for fitness athletes, particularly those engaged in CrossFit and Olympic weightlifting. He emphasizes the need for targeted mobility work rath...
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15:39
Rowing Form 101
Mastering Rowing Technique for Improved CrossFit PerformanceIn this episode of the Performance Plus podcast, Zach focuses on the often overlooked rowing technique crucial for CrossFit athletes. He covers key points such as proper foot pl...
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10:41
Preparing for the Open
In this episode of the Performance Plus podcast, Zach explores strategies for improving performance in the 2025 CrossFit Open, starting February 27th, 2025. He highlights the recent shift towards more inclusive and conditioning-biased workouts ...
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10:48
Wrist vs. Chest Heart Rate Monitors - Build Your Engine Series Ep4
In this episode of the Performance Plus Programming Podcast, Zachary Long and Johnny discuss the importance of heart rate monitors in conditioning training, emphasizing the accuracy of chest straps over wrist-based monitors. They explore person...
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10:12
Conditioning WODs You Need to Train - Build Your Engine Series Ep3
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 ...
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24:13
The Science of Conditioning: How Energy Systems Drive Performance - Build Your Engine Series Ep2
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 ...
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23:10
Rethinking Conditioning for Fitness Athletes - Build Your Engine Series Ep1
In this episode, we dive into common advice athletes receive when asking how to improve conditioning—like joining a run club or doing Zone 2 cardio. While these strategies can help, they often overlook key factors needed to boost performance in...
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16:08
CrossFit Athlete Injuries: What We Need to Know
In this episode of the Performance Plus Podcast, Zachary Long discusses critical insights from two research studies on CrossFit injuries. He highlights the common injury sites, including the shoulder, knee, and lower back, and emphasizes the im...
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7:07
TRT and Tendon Pain
In this episode, Zachary Long discusses the implications of testosterone replacement therapy (TRT) on tendinopathies, drawing from recent research and clinical observations. He highlights the increasing prevalence of TRT prescriptions and its c...
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8:27
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 ...
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19:48
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 ...
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Season 1
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Episode 43
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13:40
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 topicsHow ...
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Season 1
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Episode 42
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20:44
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...
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Season 1
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Episode 41
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13:19
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 leve...
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Episode 40
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23:41
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 ou...
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17:42
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 l...
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Episode 38
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14:40
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 L...
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28:00
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 r...
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30:45
E35 - Breaking Down the 2023 Semi-Finals with Pamela Gagnon
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...
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32:12
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 perf...
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15:05
E33 - The 6-12-25 Method
On this podcast episode, Dr. Zach Long and Coach Johnny B discuss the 6-12-25 method. Want to get JACKED? If you are looking for body builder-like hypertrophy gains, Charles Poliquin's famous 6-12-25 method is for you!&nb...
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20:36
E32 - Luke Parker from Mayhem Nation Goes DEEP!
On this episode of the podcast, we are joined by Games athlete and Bachelorette veteran Luke Parker to talk about training, faith, and running Ironman races with no training. Mayhem Nations Luke Parker is a former college...
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Season 3
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Episode 6
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44:18
E31 - Hip Impingement While Squatting
On this episode Dr. Zach Long shares all the secrets for fixing your hip impingement while squatting. Hip impingement is a common complaint that we see in fitness athletes due to the demands of their sport that push the hip joint t...
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Season 3
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Episode 5
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15:04