THE EVOLUTION:
OH SQUAT
(5000# accumulation 15 min)
then
10 deadlift / 10 burpee
(225m)
(135F)
(5 rounds with a 7 min goal)
then
Partner Med Ball Throws – HARD
1st drop – 10 single KB c&p (each)
2nd drop – 20 single KB snatch (each)
3rd drop – 30 KB swings Full (2 handers)
4th drop - 40 KB sot press (total)
5th drop – 50 frog hops
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Be smart. This is dangerous physical training. The evolutions (daily workouts) on this site are completed under professional and well educated supervision. This blog is intended to inspire and chart the growth of our clientele, it is not intended in any way to be a suggested workout plan for any person who is not under our direct supervision and guidance. Should you choose to do any of the evolutions or movements on this site you do so at your own risk. EFC (Extreme Fitness Concepts) is not responsible for any negative consequence you may encounter as a result of your choosing to do this intense form of physical activity.
Extreme Fitness Concepts
Extreme Fitness Concepts (EFC) is a fitness ideology that combines multiple energy systems in a short durational high intensity training session to create a superior level of balanced fitness. Psychology is a key factor in EFC training as breaking through mental plateaus is essential to complete the day’s evolution. We train minds. We train the spirit. We develop philosophies and test them daily. Through physical exhaustion we seek the higher self.
The Energy Systems:
strength, speed, power, endurance, philosophy, spirit.
The Movements:
Olympic lifts, Power lifts, Kettlebell movements, Sandbag training, Bodyweight movements, and improvised object implementation.
The Evolution:
An EFC session is known as an evolution. After your session, you are not the same person that you were prior to it. Therefore, you have evolved in some way, however subtle it may be. An EFC evolution can lasts between a few minutes to an hour. It is essential that the session is treated like an event. Start with a goal and race for it. A typical evolution leads to full systemic overload. The heart of the evolution is the goal orientated completion of a task working against personal bests.
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7 comments:
OH squat in 5:33 w/ 115#
Power 8:38
Didn't we do the OH squat before? Or was that a front squat. I've stashed my old sheets somewhere and I'm still trying to find them to compare times/loads as they come up.
Anybody else going to post times here? Let's see what everybody's got!
we did the oh squat before. i'll look back and figure out which week it was from.
Awesome workout! Even after the deadlift/burpee combo. I felt very strong the next day and was confident that I was finally gonna get deadlifts down from now on imagining the string in the center of the chest as Steve put it...
But then Saturday came and the kettle bell challenge with it that I probably would've never seen if it wasn't for me running into Steve and his precious on the street.
Steve: "You should do the kettle bell challenge, 70lbs for the guys 40lbs for the girls...Kendra put up 20 reps and the next girl put up 2, barely - he he."
Me: "Really? wow, I think I'll give it a go...How many did the lead guy do?"
Steve: "11, trust me you can do it...I put up 40."
Me: "40?!, damn!...alright, I'll see what I can do."
Steve: "See you later killer."
I warmed up, Justin gave me final tips on technique and then I went at it.
Started off with my dominant arm - the right - and put up 11 presses no problem - switched arms, kb clean, in position now then 9 no problem. Im at 20, switch arms and going good. I get a good system going where Im going back and forth between arms...around 35 Im on my left and I try to press and it doesnt go up, "Damn," switch back to my right...entire body is shaking at this point, beads of sweat running down everywhere but my right is still holding up and get 2 more reps. 37. Switch back to my left and this time I decide to go for a jump underneath and barely get it up but do but probably shouldn't of done that....back to the right and all I could think about was at least tying Steve. Right arm felt good and I thought I could at least get to 41. 39 is shaky but I get it up...about to hit 40 but midway thru I felt the dreaded twinge in my lower back that has plagued me since college and I drop the weight. Game over. 39. A possible 2 months free at the gym for winning but at least a week of sleeping on the floor and O.D'ing on tylenol and advil away from the gym and worse, MM. UGH!
Going to a Death Metal concert that night probably didn't help but I could not not see Mastodon live! I looked like a hunchback all weekend moving around but it's actually not as bad as its been. A little rest and Ill be back guys. Hopefully on Thursday but we'll see.
The good news is, I won the challenge.
And so did Kendra.
And if it wasn't us two, it would've been two other Midnight Madnessers.
You two are completely transforming us and this was a testament.
Many thanks!
Seriously, too bad you're going to miss this week man. Shaping up to be...good. Going to leave it at that.
Congratulations to you and Kendra!!!
edgar, i hope your back heals up fast bro. it's just not the same without you on thursdays. congratulations again on your win. oh, and by the way, one of my best female friends (she was my girlfriend in high school all the way thru college), her cousin is the bass player in mastadon. hope you enjoyed the concert big guy and hope we see you this week!!
My return is near, not yet, but near...
Back is feeling much better guys. The time off has paid off. Feel like doodoo mentally and physically not being able to hit the gym this week but my overall health is more important and my floor enjoyed the quality time together.
Hope to be back tomorrow to do some light rehab work and Tuesday Im seeing a back specialist to see what he says but I'm pretty sure I should be able to be at MM next week.
How was last night?
Did the "Ripped Crew" or whatever show up?
How did they do?
Have a great weekend guys!
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