Resistance is futile.
Sometimes a good cliche holds all the relevance one is looking for.
Forget you have a past.
Mine is the life that chose me.
the evolution:
BB COMPLEX
deadlift
shrug
high pull
snatch
push press
drop press
(1-6 ladder)
then
10 min continuous med ball throws
(team with most throws wins, if you rest you do 50 push ups, if you drop it you do 100 push ups)
then
"seven"
hspu
burpees
deck squat
sdhp
split jump
kb swing
ball slam
(7 of each for 7 rounds)
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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.
Attention to the less creative
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8 comments:
Well, a Madness with no evolution might be fun, but here's my times for what did happen:
First: 10:50 @75 lbs
Second: 541 tosses starting at 12, but upgrading to 15
Last: 32:03 with modified HSPUs and whatever the substitution for the deck squats was called. I think my split jumps didn't quite get low enough, though. 30 lbs kettlebell, 15 lbs medicine ball.
I did well on the first evolution largely because, when we started, I set a personal goal to get through the first and second legs of the ladder without stopping, which gave me a good head start to stumble through the rest in a decent time.
The second part I kinda sold myself short on. I was worried I'd worn myself out on the first part, so I picked the lighter ball. Oh well.
The last evolution was brutal. But, aside from the burpees, the momentum was mostly able to carry me through each set, even with my rather generous breathers in between.
13:17 @ 75#
19:07; 40# KB, 16# ball
had to go to a zen place.
great job to everyone this evolution. i'll miss you guys the next couple weeks. keep your focus and intensity and get it done!!
ps. jessica voluntarily did "seven" with me again today. pretty damn impressive!!
11 mins. and small change at bar.
Pushed through the ball toss at 20 lbs.
24:45 to finish off.
This tour I've tried to get all the negative thoughts out before seeing the big board. I anticipate a hard slog so when Steve or Justin turn the board over I can focus on the work when it's presented instead of thinking, "how the hell am I going to to this?".
I tried the first series at 65 lbs., but I didn't feel confident I could stabilize the movements once I got to the snatch and presses. So I pulled it down to just the bar.
For "Seven", I did the modified Handstand Pushup and I wish I had a 30 lb. KB instead of the 20. I ended up losing my place a few times during this series. I got all the movements in but there were two sets I ended up doing them out of order. It's also entirely possible that I did 8 sets.
I spend less time recovering. I've gotten better at pushing through whatever it is we're doing. As a result I lose count. I know at one point I did 10 ball slams. I have to start counting down the reps, rather than up, because I forget when to stop.
BB Complex: 19:45 at 85lbs
(modified last movement due to knee)
Med. Ball: 541 throws
7③: 26:00 flat. I modifed the hell out of this workout because of my knee but I was always working. I kept forgeting to jump at the end of my burpees so I ended up jumping in place to even the score at the end of the last round. It feels so good to be back. I can already see muscle coming back that wasn't there two weeks ago. I also back to eating very clean, which really makes all the difference for me.
...except for the 7 gallons of beer I drank last night, which totally doesn't count.
BB Complex @ 13:50+ 95lbs until the last set of drop squats. Went down to 75lbs
Me and Eric did 600 throws with 20lbs
25:30+ for Sevens. Me and Bobby alternated with KB at 50lbs and 60lbs (?) 20lb medicine ball.
Great workout. I felt good about it.
Unfortunately, doing a 6 - 1 descending man-maker ladder with Bobby on Saturday night, I tweaked my lower back and will be out of commission this week. Very unfortunate. I'll try to rehab aka lay/sleep on my floor this week so I can get better faster and try to be ready for next week's evolution. Boo and yuck!
Have a great workout guys and gals!
FYI, the security word I had to type in below was RAMBROSS - thought that was funny for some reason. The pain is getting to me I guess. UGH!
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