The first couple of years in the gym are exciting. You’re constantly hitting personal bests, learning new skills, and feeling the high that comes with achieving something new almost every week. You feel like a whole new you!
But after about two years, many people hit a plateau. The weight on the bar isn’t increasing as quickly, and you’re only shaving seconds off your mile time. At this point, it’s easy to get frustrated and think it’s time for a change. However, as CrossFit founder Greg Glassman once said, “Stick to the basics, and when you feel you’ve mastered them, it’s time to start all over again. Begin anew with the basics, this time paying closer attention.”
This advice applies to both movement and nutrition. Ask yourself: How well are you moving, and what are you putting into your body?
The Basics Are Where the Real Work Begins
You might feel like a seasoned pro after a couple of years, but the truth is, your journey has only just begun. Now’s the time to revisit the basics—your air squats, strict pull-ups, and push-ups—and focus on the fine details that carry over to more advanced skills like heavy squats, improved endurance, or even handstands.
When was the last time I focused on the basics in my training? This question alone can help uncover areas where a return to fundamentals may improve your form, strength, and overall progress.
For example, one of our members, who has been training with us for over two years, recently noticed a plateau in his pull-up progress. Although he could perform over 10 strict pull-ups, he wasn’t fully engaging his lats, which caused him to compensate with his shoulders. This imbalance affected other exercises that relied on the same muscle groups, ultimately limiting his progress. Over the past two months, we’ve focused on correcting his form to activate the correct muscles. As a result, he’s experienced less shoulder tightness and has made strides in his gymnastics work. Sometimes, taking a few steps back to refine your form is exactly what’s needed to move forward and improve performance.
It’s common to assume that after thousands of reps, you no longer need guidance. But this is actually where the real fun begins: the part of your fitness journey where you get the chance to master movement. With each subtle improvement, you’re building a stronger foundation for long-term success.
Putting It Into Practice
One great way to get back to basics is by choosing one or two specific movements to focus on. For eight weeks, create a routine where you practice these movements for 5–10 minutes before or after each workout. This consistent practice will allow you to master form and efficiency in those movements, setting the foundation for long-term progress.
For nutrition, try using an app like MyFitnessPal to log everything you eat for a week. Tracking your intake will help you identify areas where processed foods or added sugars may be sneaking in. What’s one nutritional habit I could improve this week? This reflection can guide you toward small changes that have a big impact. If you need help with accountability, find a friend to track progress with or reach out to us for support.
Nutrition: The Often-Ignored Foundation of the Pyramid
It’s easy to overlook, but if you look at the CrossFit pyramid, the base—the foundation—isn’t a movement at all. It’s nutrition. What you fuel your body with directly affects your performance, recovery, sleep quality, and yes, how you feel in your own skin.
One of the core CrossFit nutrition principles is simple: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and NO sugar. Keep intake to levels that will support exercise but not body fat.” Like with fitness, you don’t need anything flashy to be healthy. Simple, consistent choices lead to lasting change.
Through my own experimentation with various diets, I always find myself returning to this foundation because it works. I’ve seen it benefit countless others, too. Don’t underestimate the power of simplicity in your nutrition.
Don’t Be Afraid to Ask for Help
When it comes to both movement and nutrition, reaching out for guidance can make a big difference. At CrossFit Structure, we have coaches with over 10 years of CrossFit experience and a registered dietitian to guide our nutrition program. We’re here to help!
Often, even when we know what to do, what we need most is accountability. Having someone check in with you regularly can make all the difference in staying on track toward your goals. So, if you’re feeling stuck, remember: progress isn’t about constant highs; it’s about refining the basics and building on a solid foundation.
Ready to keep progressing? Reach out to us today to see how we can support your journey.