45TH MADNESS
The Evolution:
First: where you at dips
Then: 25 hang power cleans, 25 push press/jerk, 25 hang clean/jerk, 3 TGU's
(3 rounds, at 95# bb for cleans, 70lb KB for TGU's)
( 30 minute limit)
Then: "crazy 8's"
SDHP
Pushups
Squats
SItups
Wall Ball
Ball Slam
Box Jumps
KB swings
(8 reps of each, 8 rounds, 25 minute limit)
This one was BRUTAL!! A newcomer led the way with 27 dips. Kudos to you, Brian. The second part of the evolution proved too difficult for anyone to complete as required in the allotted time, though certainly not for a lack of effort. Jessica once again proved to be super human leading the way in "crazy 8's" in just over 20 minutes. I can honestly say this was perhaps the most taxing evolution yet. I'm proud of everyone who made it through unscathed!!
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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.
Attention to the less creative
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4 comments:
Where you at: 9 (I'm coming for you 10, you elusive bastard).
Then: DNF, not for lack of trying. Missed finishing by 20 clean/jerks and 3 Turkish Get-ups. Started with 75 lb., for the first round and then dropped to 65 lb. TGU at 30 lb.
Then: "Crazy Eights" 26:01 with a 35 lb. KB.
I'm getting better. I can feel it.
I apologize for being a no-show last night. I got nauseous on the bus ride home and decided to call it an early night. Really mad about that, too, because I know I'm missing next week because I'll be crammed into a plane going over the Atlantic. Or possibly killing time while waiting for my connection at Paris. Either way, I won't be there.
Yeah, yeah, I'm a wuss, I know....
WYA: 20 dips
1ere: began first set using prescribed load of 95#, dropped to 85# once i reached c+j...BIG FAT DNF, was somewhere in the middle of the third round hang power cleans when time was called. honestly, "thank god" was what i thought. i felt very discouraged with having been nowhere near finishing :0( oh, and dropped from 53# to 44# kbs after first round.
2eme: Crazy 8s
20:44@ 44# kb and high box
This one was insane and thats why its taken me so long to post about it. F*cking crazy!
Where you at: 19 pullups
Then: DNF. Worked with 95lb load goal and 53lb KB (after trying a set with 70lb KB) Got through 2 full rounds and 5 power cleans before time was up. This was destructive and my hands and wrists are still feeling the affects.
Crazy 8's: Didn't finish in the allotted time of 25 min. but shortly after 27 min. I'm a bit disappointed but was also so taxed from previous that I totally understand why it was super difficult. Still no excuses though.
70lb KB for SDHP
53lb KB swings
20lb medicine ball
medium/high (1 round) box
Loved the challenge of this one and would like to do crazy 8's again but fresh.
See you all this week!
GO COTTO!!!
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