1st
"where you at"
HSPU
2nd
5,000 lbs. back squat
then
"dumbbell fuck you"
10 db deck squats
9 db burpee/jumping hi-pull combo
8 db box jump
7 japanese pushups on db
6 db OH lunge
5 2-hand db snatch
4 db tgu
3 db clean n jerk
2 db hack squat
1 db sit up
(5 rounds)
Those who've slept have awoken. Please post your shit.
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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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9 comments:
sorry i missed it guys. c u next week!!
HSPU: 0, though I feel like I had one or two in me, but just couldn't get my legs up to get started. Oh well. Just have to work harder to do it.
5k back squats: 53 reps, 95 lbs, 2:44. Should've gone heavier. I let myself off easy on this one. Was able to blast through the first 25 in short order, almost no stopping. Was able to do, more or less, sets of ten thereafter.
Dumbell Fuck You: 47:06, with 15 lbs weight and the small box for the jumps. The Deck Squats and burpees were really hard, though I think especially on the first few sets of burpees, I was giving myself way to much in the way of breaks. The rest were honestly a downhill run. Was able to hit a really good stride.
Also, as I dicussed with Steve afterward, it's interesting to note that I finished the 4th round somewhere around 39 and change, so it seems I took 10 minutes apiece for the first four sets and finished the last one in 8. I've gotta work on being less intimidated and demoralized by this evolutions. I come here for a reason, after all. As Steve says, just gotta be less sentimental.
It felt good to do well this week. I've felt weak lately, and not just phsyically. Felt good to manage this in a respectable time (though I do wish I'd shaved at least a couple of minutes off of that with the deck squats and burpees).
First time taking the class. Good stuff, looking forward to get my butt kicked again.. Good group and energy..
HSPU - I attempted 1 but didn't get it. Crazy because I used to be able to do a few but that was when my lower body wasn't as strong as my upper body so it wasn't as heavy. I think Im making excuses now but 5 will def be done by January 1st.
5K back squats: 38 reps 135lbs, 1:50
busted out 25 non stop - quick rest - then final 13. Piece of cake.
Dumbell F'you: 42:17 30lbs, small and medium box.
Hack squats are majorly rough on the knees so as Steve pointed out - keep it light. Felt pretty strong throughout this one*
* Note: I drank crack-cocaine aka a REDLINE before MM and it was no joke. I was flying high!
Side note: Im getting ever closer to doing a bar muscle up... I'm inches away and I feel it coming on soon!
Great to be back after 2 weeks off and can't wait to see what Justin's welcome back will be next week - YIKES!
Have a great weekend guys/gals!
Oh yeah, and Jess is not human. No really, she isn't.
1ere: 21
2eme: 3:05@135#...I'm an idiot.
Apres: "dumbbell f-ed me"
46:40 @ 26#
oftentimes, i have dreams where i'm fighting against someone, but can't seem to punch hard enough or run fast enough. this felt like that. no matter how hard i pushed and how many deck squats i suffered through, there were always endless mountains of burpee hi-pulls to endure. round 5 seemed light years away. my legs were on fire from the squats and need i mention my arms after hspus? at one point i thought of ripping my shirt off, but i like that shirt. did i mention how much i love steve?
HSPU: NP
5k Back Squats: 125 reps at 40lbs. It took me 7:50 and I finished last.
Dumbell F'U: 10 lbs Finished in 45:29. The TGU's were really tough on my knee and I loathe doing box jumps with weight. Thanks to Bobby and Jess for keeping me motivated!
Im working on my Push Ups and Pull Ups for the next "where u at"
Just made up my Where You At pullups...31. Need to work on that.
Where You At HSPU: 24
5,000# back squat: 1:20 38 reps@ 135#
DB F' You 38:27 with 30#db & tall box.
Didn't mean to sound so negative about folks coming to see the competition this weekend. Master Chief caught me while I was still recovering from the F You. Combine that with the fact I'm not happy about charging spectators for a seat and you get Crabby, Negative Jt.
The Long Cycle Championships starts at 9 at Jacquie O High School on 46h St in manhattan and goes through the evening.
I'd love to see anyone there who wants to see what girevoy sport is all about. General admission is $20. IronForEverybody.com has all the details.
See you guys in a couple of weeks.
thanks JT. good luck if i can't end up making it.
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