All finished. Many impressed. None wavered. Jessica finished first using all male load goals, extremely impressive. Mascha finished first with modified loads.
THE EVOLUTION:
first
"XERXES"
(insert wry smile here)
50 pullups
100 deadlifts 135-m 95-f
100 pushups
100 box jumps
100 kb c&p 40-m 20-f
100 floor wipers
50 pullups
(35 min goal)
then
2 dips
4 hspu
8 sdhp
(max rounds in 20)
p.s. For those of you who are unable to join us due to locale and, at your own risk, choose to follow the evolution without guidence, please feel free to post an introduction and share in your endeavors. Technology destroyed your anonymity long ago.
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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.
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15 comments:
Time on the first part: 53:50
-Subbed 135 lbs lat pulls for the first set of pull ups.
-deadlifts at 115 lbs
-used the smallest box for the jumps
-20 lbs for the C&P (the Rock needs more 30 lbs kettlebells, which is what I wanted to use)
-bar alone (45 lbs) for the floor wipers
-jumping pull ups for the final set
Mostly, I was able to take everything in 10 rep increments, which helped me keep pace. Had to break it down to five rep increments on the push ups because, well, push ups are hard for me. And I just sort of stumbled (almost literally) through the jumps. Some part of me, mostly likely mental, doesn't like jumping off of both feet at once. That same part probably remembers that time I hit my shin on the box. Oh, and the final pull ups were also in five rep bunches. Also felt proud because I didn't once put down the bar during the floor wipers. Rested my elbows on the floor from time to time, but kept that weight up.
All in all, a good, but very draining, workout.
Between a longish break and probably a little too much water all at once, on top of some minor upset earlier in the evening, my stomach was kinda wonky for the second set, so, while I lost the exact count, I only did like 6 1/2 or 7 1/2 rounds (I was just about to start more SDHPs when time was called).
I write this having gotten home a little while ago and I feel strangely energized. I actually found myself singing on the way home. I feel like I could go out and dance, honestly.
I've noticed lately that upper body work feels a lot harder, especially pushups. I was concerned that I've been loosing muscle mass, not fat, but maybe that's not the case, if I can do this pretty intense workout and run to catch up to my fiance on the way home.
So, yeah, all in all, good stuff. And a Thermopylae reference to top it all off.
Can't wait for the 36th Madness now.
Are you kidding me?! Im either doing this today or tomorrow, but seriously?!
Side note:
I think Tom found me passed out on the side of the road or in some ditch near home when he was walking home from madness last night... I have a vague memory of this... some flashes of a sweat laced t-shirt and what not. I woke up on my bed though which is good. Thanks Tom!
Back to madness talk:
REALLY STEVE?! XERXES?!!! I got livid reading that and am at work hungover and pissed off that I wasn't a part of it last night and am counting down the milliseconds for my chance at conquering that mofo... WTF?!
I love it.
P.S. Whats a floor wiper?
ugh...my FB status says, "Jessica Pamanian is experiencing deltoid death!" Upon waking up this morning, I can add Rhomboid, Trapezius, and sternocleidomastoid death!
Xerxes: aka Exorcist (insert girl with head spinning around)
44:3-something
135# DL
medium box
30# KB
135# Floor Wiper
Deuxieme Evolution:
24th round, about to begin SDHP
Don't try to butter me up Edgar. I'm comin' and hell's comin' with me.
FLOOR WIPER:
1- lie on the floor facing the ceiling
2- hold a barbell (preferably with weights on it) strait out in front of you as in the top portion of a bench press
3- with legs extended and together, swing your feet up to meet your left hand on the bar
4- swing your feet back down so they almost touch the floor but continue to travel up and to the right hand on the bar
5- repeat the swing back and forth until you reach enlightenment
Xerxes
Total Time – 58min
Pull-ups – last few were assisted
Dead lifts – 135lbs took me a while, but I was more concerned with weight loads than time on this to be honest.
Pushups – I banged these out hella fast. 35, 20, 10, 10, 15, 10. Minimal rest in between.
Box jumps – medium sized box, more for the knee than exhaustion.
KB c&p – 30lbs. Thought I was going to have to drop down to 20lbs. Then said “eff it” and continued with what I was doing.
Floor Sweepers – I think that I have never been more proud of any accomplishment in Madness than completing this with the 135lb weight load and doing it with the “ease” that I did, all things considered. When I saw the video online of the 300 workout, it was the one thing that I thought I was way off from accomplishing, so instead I doubled the reps. Worth every bit of soreness today.
Pull-ups – completely assisted.
The other thing
12 reps in 24 min but I stopped at 13min because my elbow was killing me.
I want to lock JT and Jess in a room with a bottle of Jack Daniels and a Barry White Album so that they can start a race of super humans. Some of the shit you guys do is unreal. Kudos to you both.
On my way home, I did find Edgar, passed out in the street, doing his best impression of the Vetruvian man. Before I knew it was him, I approached with caution as I didn’t want to get jumped by an unseen 3rd party. Though with all the endorphins, I probably would have bit a muggers face off.
PS. On Thur/Fri between 12am and 2am, the Rock is officially renamed "The Hot Gates"
Xerxes - 49:00
1st Modified Pull ups - 150 lb Lat Pull down
Pushups - took me a long time.
Deadlifts - 115 lb
Box jumps - started first 50 on small box (only thing available), then last 50 on a Bench.
KB C&P - 20 lbs. none stop. I agree with Sanjay, could have used a 30lb KB.
Floor Wiper - Bar, with minimal rests - finished before I knew I was done.
2nd Modified Pullups - 150 lbs for 10 reps, moved down to 135 lbs because I could'nt control the release without popping my shoulders.
Part 2 - 18 reps minus 2 SDHP's. With 20 lbs. KB
Sounds like some pretty impressive work!! What's the deal, I go out of town and ya'll decide to kick it into high gear??!! :) Good job. Steve gave me a full report. I'll miss u again physically next week, but I'll be there in spirit howling words of encouragement and tough love over your shoulders. Keep up the focus and intensity. You are all evolving!!
Tom, make it a bottle of Remy!
um yeah, probably not tonight but DEF tomorrow!
Xerxes:
59:04
155# rdl
24kg kb
tall box
135# wipers
F' the Spartans.
For whatever reason, the pushups were the real holdup for me this week. Dunno.
2nd evolution:
just finished the 13th rnd of dips...on the rings.
24kg kb for sdhp.
What's the matter Jess? Can't handle the Jack? I expected more out of you.
In the interests of full disclosure, within 20 minutes of saying I could go out dancing, I was fast asleep.
I had to cut my usual treadmill run short today, because my calves felt like they'd turned into kettlebells. And I couldn't even manage a proper pushup, but was able to make myself do knee pushups. And spent half my voice lesson stretching my back.
So yeah, feeling it today....
Oh, I can handle Jack, I just prefer Remy! Duh!
Just completed Xerxes and WOW. Thats all I can say.
57:32
135lbs deadlifts
40lbs KB
135lbs floor wipers
medium/small box 50 each
last pullups were done modified using lat down pull downs.
Would've done it a bit faster but was distracted a couple of times by conversation or showing the two newbies some of the movements... of thats right, I recruited two more peeps for next week!
Solange was also there with me tonight but she had to run so she didnt complete it.
Didn't do the second part of the evolution.
Deadlifts as usual were the hardest for me... and im getting much better with pullups. The first 50 went pretty well.
Nothing like doing it on thursday with you guys but glad I got to experience it at least.
See you on Thursday!
I modified my loads.
* instead of pull ups I did the jumping pull ups
* my deadlifts were on point : 95 pounds [whoohooo]
* my push ups are starting to get better... I did 60 real ones and 40 girl ones [any girl BUT Jessica.. she is not human]
* used the smallest box for the jumps [thanks to Lois who made me do similar stuff earlier that morning it was pretty tough ]
* 20 pound kettle bell because Steve told me I could do it
* the heaviest soft padded bar for the floor wipers [ my ass hurts. I did so many sit ups earlier this week that I burned my ass/ I have a huge sore from my pants from it rubbing on the floor] so I had some trouble with that ... once Steve explained the exercise it became a bit easier.
So I did this in 39 minutes.
The second part is always so much easier than the first part.
I did 25 reps [might have been a bit more, but I am playing it safe so I cannot say I cheated]
* dips [easy]
* hspu [modified but I have been practicing on my own and I feel I am nearly ready to a couple unmodified]
* sdhp's with 20 pound kettle bell [not a real challenge, wish there were 25 pound kettle bells]
I am not happy [yet] but content that slowly but surely I am getting stronger and I know it'll be sooner than later that I can do a whole session UNMODIFIED.
Thanks guys. You inspire me to work harder [ especially Jessica and Sanjay !]
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