THE EVOLUTION:
first:
where you at squats
then:
"fibonacci"
1 clean and jerk @ 135
2 kb tgu @70#
3 power cleans @ 135
5 kb push jerk each arm @70#
8 deadlifts @ 135
13 kb swing @ 70#
(3 rounds)
21 pull ups
34 push ups
55 sprint starts
(2 rounds)
89 burpees
(1 round)
The math was wrong but this is right. The players actually did 56 sprint starts and 90 burpees which was a disgrace to the perfection of natural oneness the Fibonacci sequence sheds light on, thus destroying the universal law of the golden ratio. Sorry Fibonacci, a typo of this magnitude will not happen again. And sorry to the players for not bringing them to enlightenment by miscalculating the natural progression by which all living and dead organisms multiply and evolve. Do it again and you'll see. 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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5 comments:
I am at 119 squats, apparently. Yeouch. I was surprised myself, but I figured since Steve was counting, there was no point in worrying about it, so I just tried to concentrate on form and be all zen about it. Seemed to work pretty well, because if you'd told me I'd do over a hundred squats, I think I might've laughed.
115 lbs on the barbell, 30 lbs on the kettlebells, jumping pullups in place of real ones because I still suck like that. Total time: 40:44, though, when Steve told me that, I had some trouble figuring out what order the numbers belonged in, given the phrase "forty-forty-four", I was so damn exhausted. It also took me a moment or two to restore regular breathing.
Blasted through the first 3 sets pretty damn fast (when I started pull-ups, everyone else still seemed to be using their weights). I think Justin was right in that I did go a tad light on the kettlebells, but I only really figured that out about halfway through.
Pull-ups weren't to bad, but I REALLY lost time on the pushups. Was doing them mostly in bursts of five, and they hurt like... something I'd prefer not to mention in mixed company. Sprint starts were pretty easy, but then my old personal trainer at my old gym was fond of them.
Burpees. Ow, ow, ow, ow, ow..... I could only really managed to push myself through them two at a time, and was a bit too generous with myself on the resting. Occasionally, I'd manage 3, but at some point shortly thereafter I'd only manage 1. It wasn't until the last 15 or so that, with Steve's attention more focused on me as other people were completing their routines, I could finally bring out five in row a few times. I really am a diva, I work best with an audience.
Everything hurts and is kind a twitchy, and I really need sleep, badly.
Where you at: 204
Fibonacci: 42:31
Weight loads were lower then they would have been after the "Where you at" portion. 45 lb. on all BB, 26 lb. on all KB.
When I left 6 weeks ago I had set a goal to do all Pull up exercises at the pull up bar. Tonight I hit that goal, doing jump pull ups. Next step - full on pull ups.
Good to be back.
Squats: 70 - Quads felt like burlap sacks filled with rocks after.
Fibonacci: 33+ min.
BB @ 135
KB @ 62 (would've done load goal of 70 but Bobby got to the last KB before I did)
Felt great about this portion. Felt strong and fast.
Have to keep working on my pull ups. Started with 5 butterflies (or something resembling a butterfly) then switched to jump pull ups which Im not proud of. As Justin and Steve said - WE ARE ONLY CHEATING OURSELVES - if we can do the movement and choose not to because of time.
I know I could've done 21 pull ups but was worried about finishing at a decent time.
Won't happen again.
Push ups and Sprint starts were easy peasy.
Ahhhhh, I remember why I hate burpees so much after last night/this morning. They just blow when you have to do THAT many! I always incorporate burpees now pretty much in every work out I do but never in large chunks like this. AWFUL!
I'm sore in all the right places today. Thanks!
Love you all AND for those of you who aren't running the marathon Sunday and/or have no plans for Halloween on Saturday night. My housemates and I are throwing a house party from 9 to whenever:
23-31 33rd St.
Come thru and bring whomever. 3 floors and a backyard filled with good tunes, booze, candy and costumes. If you have any questions, feel free to call me at 917-647-7968
Have a fun-filled safe and sore weekend!
See you next week!
Where You At?: I be at 106
Fibonacci: loads as suggested, 34:23.
Felt really good going all the way through the first two portions. I thought the pushups were slowing me down. But looking back, that wasn't the problem. The problem was the legs and gut. I was having a hard tome stringing two burpees together at first, just because I was having a hard time getting back up. Then the nausia set it, so that didn't help anything at all.
Ok, Go Kart Racing!
Here's the event link on F'book.
http://www.facebook.com/event.php?eid=162719662831&ref=ts
We're meetin up on the east side at 12:30pm on Nov 8th and heading up. Google Grand Prix NY for more details on the space. If you've got a car and are coming, let me know. We're going to need to coordinate who's riding up with who to make sure everyone can come that wants to.
1ere: 120
2eme: 32:06@ 135# BB, 53# Kbs
Probably too heavy, but glad I didn't go lighter. Not unhappy with my time, but the first portion took everything I had after 120 airsquats. Can we please get a pullup bar that runs the length of the entire gym, thanks!
oh...and, I hate burpees! thanks fibonacci. love you. mean it.
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