THE EVOLUTION:
First
10-1 manmakers
1-10 TGU
(30 min cut off)
then
10 min intermission
then
50 squats
50 KB swings
50 push ups
50 sit ups
(3 rounds 25 min limit)
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***READ THIS FIRST***
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.
Attention to the less creative
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3 comments:
Ok, I just want to say that this was easily the hardest Madness for me yet. Not only was I unprepared mentally and physically but I wasn't wearing my usual attire. I just felt completely out of synch... coming 5 minutes late didn't help my cause either.
These two evolutions were incredibly demanding and challenging to say the least and when I found myself doing the make-up 100 pushups for not finishing next to JT and Jessica! - now you know what I'm talking about. B-R-U-T-A-L!!!
first evolution I finished the ladder down to 5 man makers and 6 TGU in time allotted.
second evolution I got through 2 full rounds, finished the squats and situp portion of round 3 and did 10 out of 50 KB swings. No pushups.
I'm a bit tired today and my pecs and shoulders are def hurting a bit but I couldn't be more grateful to both you guys and the rest of the crew for such an amazing process we are going through.
Love you guys!
Til next time... ROCK ON!
First: DNF. Started my last man maker, had the TGUs to go. 35# dbs throughout.
Then: 23:17 I think. Have to go back and look to make sure. 50#kb
Did the math. Including 2 pushups per maker, the second evolution and the redemption we did 360 pushups in around 90 minutes. Hoo-rah.
When in doubt, go heavy.
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