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.

Spent the weekend in Washougal, WA and got a chance to try my hand and surfing behind a boat! Never done it in my life and decided to give it a shot. Really didn’t think I had a chance but I guess I was wrong! (Swipe for my semi-successful runs😂)

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