Tough loss for Beaver Nation — and it came down to the fundamentals. Bad snaps, false starts… little mistakes that add up fast. Those small details can be the difference between winning and losing. Fitness is no different. Skip the basics, and progress stalls. Master them, and you’ll break through plateaus. Here are our fundamentals, straight from CrossFit’s founder: “Eat meat & vegetables, nuts & seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice & train major lifts: Deadlifts, cleans, squats, presses, C&Js, and snatch. Similarly master the basics of gymnastics: Pullups, dips, rope climbs, pushups, situps, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, row, swim, etc. hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” Before chasing “advanced” work, dial in these basics. That’s where long-term success lives. 👉 If you’re plateauing and want help breaking through, reach out for personal coaching or join our Elite Skool group for free analysis and discounted opportunities.

For most of us, training is the easy part. You show up, work hard, go home. Done. Nutrition? That’s the harder (and more important) piece of the puzzle. It’s not just about eating “healthy” — it’s about fueling your body the right way. Here’s a simple framework: 1. The 80/20 Rule Eat clean about 80% of the time, and use the other 20% for foods you enjoy. That balance keeps you consistent and sane. 2. Protein (non-negotiable) - Everyone needs it — and the older you get, the more important it is. - Goal: 0.7–1.0g per lb of bodyweight (up to ~1.4g/lb if you’re pushing hard for muscle). 3. Carbs (your training fuel) - Flexible, but aim for 1.8–4.5g per lb of bodyweight. - The harder/longer you train, the more you’ll need. 4. Fats (don’t skip these) - Essential for energy and hormones. - Shoot for about 0.4–0.5g per lb of bodyweight. Remember — you don’t need to overcomplicate this. Stay consistent with these ranges, keep the 80/20 rule in mind, and you’ll make progress without stressing over every bite. 👉 Want to dive deeper? I’ve got a nutrition course in the classroom — check it out if you want more guidance.