46TH MADNESS
THE EVOLUTION:
FIRST: work up to 1 RM back squat in 15 minutes
THEN: 20 lengths db farmer's carry @ 1/2 body weight, 20 db squats @ 1/2 body weight +
10 lengths db farmer's carry @ 1/2 body weight, 10 db squats @ 1/2 body weight +
5 lengths db farmer's carry @ 1/2 body weight, 5 db squats @ 1/2 body weight
( time goal 10 minutes, cutoff 15 minutes)
THEN: 10 wall ball
10 ball slam
10 burpees
10 kb swings @ 70#
10 box jumps
( 10 rounds, time goal 35 minutes)
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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.
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strength, speed, power, endurance, philosophy, spirit.
The Movements:
Olympic lifts, Power lifts, Kettlebell movements, Sandbag training, Bodyweight movements, and improvised object implementation.
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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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3 comments:
1st - 175lb.
Then - 14:23 with 45 lb. DB's.
Then - 38:19 15lb. medicine ball, 36 lb. KB.
This felt good. I was able to do the weight goals for the second part and just made the cut off. The third part was really rough. I didn't break a lot during this, but I did take a very slow pace. I was just starting the 5th round near the 15 min. mark. I slowed down a bit after that.
I really miss Madness when I can't get to it. Even more so now that I'm starting to make the goals and cut offs that are set for us.
1st: 285#
I have to get this up. I think I was around then the last time we did a 1 rm back squat several months back. I'll have to check into that to make sure.
Then: 9:26 @ 43# dbs.
Then: 32:18
20# MB, 32kg kb & tall box.
Grinding. That's the word. That last part was just all about the slow grind. Find a groove, settle in, shut the brain down and get through it.
Il Primo: 225 lbs. I almost had the 230. Grrrrr....
Atto Secondo: 10:23 at 70 lbs (35 each hand). Felt good. Probably could've walked faster, but I honestly thought it was 20 each way, 10 each way, and 5 each way, so I was conserving my strength. I would've been a bit more aggressive if I'd known it was shorter than I thought! Honestly, I felt it all in my wrists. Owie. The squats? Honestly, not so bad. Took effort, but doable, though not quite without stopping.
Gl'enigmi sono tre, la morta e una: Ow, ow, ow, ow, ow. This one was brutal. Maybe I was just being melodramatic about it, but I just felt like I couldn't keep up. Too damn many breaks. That's what I get three weeks between Madnesses. Oddly, the burpees were the easiest part for me last night. I have no idea how that ended up happening.
Oh and, 46:59 (I really should've been under 45, no excuse). 15 lbs ball, though switched to 16 lbs on the 8th set. Attempted 50 lbs on the swings, but only managed one set. Finished out at 40 lbs. Short box for the jumps.
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