Happy 2025, everyone! It's a new year and time for another cycle here at PUSH. We hope everyone had a wonderful holiday and enjoyed time with friends and family, and now it’s time to get back to work. I'm sure we all feel ready to burn off some of those holiday cookies, so let’s put those carbs to good use in our new cycle: Goldeneye. Starting Monday, January 6th.
Arguably the greatest game ever made, we aim to make you arguably the fittest you’ve ever been. This will be a six-week cycle that leads directly into another six-week cycle in preparation for the CrossFit Open. There will likely be many opinions on that topic, and we will discuss it in a few podcasts as we approach it. However, we mainly use the Open as a timeline and focus for the stimulus goal for this cycle. Regardless of whether you choose to participate in the Open, we have seen for years that simple fitness is the main test and stimulus throughout the event. The workouts during the Open are straightforward and scalable, allowing thousands to participate. This is why we often see movements like rowing, burpees, pull-ups, dumbbell snatches, double-unders, box jumps, and toes-to-bar. You won’t frequently see complex movements like 255-lb squat snatches, handstand walking in circles, bar pull-overs, triple-unders, or kettlebell snatches.
Sometimes we can lose sight of fitness by overcomplicating our programming. If your goal is to get strong, lift heavy weights. If you want to improve your endurance, sit on a rower and go for it, then perform some burpees. How do you get better at specific skills? Stop trying to tick off the everyday "I need to sweat" box and dedicate time to genuinely improve at that skill. At the end of the day, it’s all very simple, but don't mistake that for being easy. Just like many games that followed Goldeneye on the Nintendo 64, sometimes the simple classics just can't be beaten.
When it comes to programming—especially in CrossFit—it’s more of an art than a science. However, we can’t ignore certain principles regarding basic strength and conditioning. As we mention every cycle, and will continue to do so, you need to show up for AT LEAST four days a week to see the best results. This is not just to grasp the program but to achieve actual results and changes. Many people from “back in the day” enjoyed the warm-up/strength/metcon style because it felt like they accomplished a lot. If they only showed up once or twice a week, it felt justified because they touched a little bit on everything. The problem with that approach is that you might cram in too much without actually improving significantly, leading to interference and blunted adaptations. There is a time and place for mixed-modal workouts, and you will see them in this cycle—they shall be gloooooorious! But it won’t be every day, and it won't be just to scratch an itch. The sport of CrossFit tests this with events that are mostly couplets, triplets, and chippers. However, most of you might not compete or even want to. You care about getting stronger and faster, losing some weight, and learning new skills. This is why we’re here! This is also why CrossFit was originally created. Those formats can be fun, and we should aim for enjoyment in our workouts. (I'm sure there's an Etsy t-shirt that says Fun-Fitness-Friends). So when you see these mixed-modal workouts in the cycle, we will try to disguise the science of volume, load and rep schemes within the art of presentation.
All that to say, what can you expect to focus on in this cycle?
Below are the main areas you will see incorporated weekly:
- 3-rep max back squat
- 1-rep max power snatch
- 5k row time trial
- Strength-cons
We will always prioritize squats and work to squat big, as it's fundamental to our fitness, and I am pretty sure it cures the common cold. Don't quote me on that though. Or do. It’s equally important to maintain a balance between our strengths and abilities; one of these relationships is between our power snatch and our back squat. We should be able to power snatch about 51% of our one-rep back squat. After the initial testing week, you will see back squats and power snatches on the same day, with a focus on strength. We won’t add a high-intensity burner at the end, as that would lead to rushing the lifts and create chaos for both coaches and athletes. This strength-focused day will rotate each week. For example, a 3-rep back squat test on Monday during week one may switch to Tuesday in week two, Wednesday in week three, and so forth. We recognize that everyone's schedules can be challenging, so this will allow everyone to participate in the major lift day without feeling like the cycle is repetitive.
The 5k time trial is another significant component. I'll be honest; this one is tough. We all love to hate the echo bike, but at the end of the day, we believe the rower is pound-for-pound the best machine to improve your overall fitness. It was there for us at the beginning of our CrossFit journey, and it will be with us at the end. It's like a fitness Twinkie or cockroach, it will never die. A good 5000m time is 19:48.3. This is the average 5000m time across all ages and genders. The fastest 5000m time is 14:54.5. Below is a general goal based on levels of fitness and experience.
Beginner: Aim for a 5k time between 22-25 minutes.
Intermediate: A good target could be between 18-22 minutes.
Advanced: Elite rowers may achieve times under 17 minutes.
As mentioned previously, combining movements can create a beautiful workout experience. At the end of the day, we are CrossFitters, right? However, we’re not going to just throw together random exercises to make you sweat and then say, "See? Pretty cool, huh?" You can still focus on strength without solely relying on 5x5 routines. It's beneficial to understand what you're capable of when your heart rate is at 150, rather than just at every 4:00 interval.
Throughout this cycle, you'll notice some strength-con workouts. These will typically be shorter in duration and reps but will incorporate an exhausting fitness component. For example, one workout will consist of 5-4-3-2-1 deadlifts (at 315/225 pounds) paired with 20-16-12-8-4 burpees over the bar. This workout is designed to be short and intense. The goal is to challenge how well you can manage your fitness during the burpees while still maintaining proper bracing and driving technique on the deadlifts as your heart rate rises.
When scaling these workouts, remember to keep the intended stimulus in mind. For instance, reducing the weight from 315 to 135 pounds is not appropriate; we suggest trying 255 pounds first. Coaches will also provide a general percentage range that can be helpful.
At least once a week, there will be a dedicated 10-minute skills practice session. This could include rope climbs, handstand walking, jump rope, or muscle-ups. On certain days, you'll also have a "choose-your-own-adventure" option. Practicing skills or gymnastics at the end of a training session is not ideal; it's similar to people doing a few sets of arm exercises after a workout and then wondering why their arms still look like overcooked spaghetti. You're attempting these skills when you’re tired and depleted, which isn't effective. These skill practices will also usually lead to a workout that involves similar movement patterns, helping reinforce what you practice.
In every training cycle, we will ensure that we include a variety of exercises. We will hinge, squat, press, pull, lunge, engage our core, and work on our skills. While our focus may center on a few key areas, we will never lose sight of our overall health and fitness. We aim to maintain a balance in both our physical well-being and the enjoyment of our training.
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