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 rather than general stretching, highlighting the importance of assessing individual mobility limitations to enhance performance and reduce injury risk. The conversation covers the effectiveness of foam rolling, static stretching, and a structured three-step approach to improving mobility that includes opening up range of motion, building strength in that range, and integrating it into functional movement patterns. Zachary also shares resources for athletes to improve their mobility effectively.

Takeaways

• Mobility is crucial for performance-based goals.
• CrossFit challenges the body's mobility more than other sports.
• General stretching does not significantly reduce sports injuries.
• Targeted mobility work is essential for performance improvement.
• Foam rolling provides temporary benefits but is not a long-term solution.
• Static stretching should be done 5-10 minutes per week for best results.
• Building strength in new ranges of motion is vital for mobility retention.
• Integrating mobility work into functional movements enhances performance.
• Eccentric training can significantly improve mobility.
• Specific mobility programs yield faster progress than general ones.

Chapters

• 00:00 The Importance of Mobility for Fitness Athletes
• 02:48 Targeted Mobility Work for Performance
• 06:14 The Role of Foam Rolling in Mobility
• 08:59 Static Stretching and Its Effectiveness
• 12:01 A Three-Step Approach to Improving Mobility
• 14:57 Conclusion and Resources for Mobility Improvement

Mastering Rowing Technique for Improved CrossFit Performance

In 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 placement, initial setup positions, and a three-step sequence to enhance rowing efficiency. Zach emphasizes the importance of maintaining vertical shins, correct arm pulls, and the synchronization of leg drive with arm movements. He also discusses adjusting the rower's drag factor and the optimal strokes per minute for different workout intensities. Lastly, Zach introduces the 'Rower Build Your Engine' program, aimed at significantly improving rowing performance over six weeks.

00:00 Introduction to Rowing Technique

01:02 Foot Placement and Initial Setup

03:21 Leg Drive and Handle Movement

05:01 Arm Pull and Full Stroke Sequence

07:28 Drag Factor and Stroke Rate

09:36 Conclusion and Program Recommendation

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 in the Open, providing examples from past years. Zach offers specific insights into important movements likely to appear, such as muscle-ups, double-unders, and thrusters, and recommends key Performance Plus programs to enhance endurance, gymnastics skills, and overall conditioning in preparation for the Open.

00:00 Introduction to the CrossFit Open Preparation

00:48 Understanding the Shift in CrossFit Open Programming

02:54 Analyzing Past Workouts and Trends

06:08 Key Movements to Focus On

07:50 Performance Plus Programs to Boost Your Open Prep

10:01 Final Thoughts and Encouragement