The Evolution
!) 3rm players choice
2) max double unders in 10 mins
3) 10 OHS, 15 pull-ups, 20 box jumps ( 5 rounds)
JT competed at the American Kettlebell Club Championships and placed 2nd in his weight class with a new pr. Nicely done JT.
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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.
Attention to the less creative
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3 comments:
Player's Choice: Strict overhead press. 140 lbs. Oddly enough, I couldn't lift 145 lbs at all, but could manage 3 at 140. That's got be at least partly psychological.
Double Unders: 27. Can't seem to get the hang of two in a row. I think I may be jumping too high on the double-under to make sure I can get the rope through, but that makes the rhythm not sustainable or something. I dunno. I'll have to take some time to practice those.
Stuff: 24:09, squats at goal, medium box on jumps, and varying amounts of assist on the pull-ups. (started the first set a 40 lbs of assist for 7 reps, finished out at 50, second set 180 lbs lat pull down, 3rd set started at 50 lbs assist for 5 reps, finished out that set and rest of evolution at 60). This was a good workout, and I feel like I'm getting better (though still with lots more room for improvement) at only taking as much of a break as I need. Also, tripping over the box was fun.
congrats jt!
1ere: C&J @ 135
2eme: 515
3eme: 14:13...still hate box jumps, although learned some valuable strategies. thanks coaches.
1) Bench Press @ 285
2) 85 yeah Jess you are a sicko
3) 22:59 used medium because it was the only one available for the first 3 rounds then finished with high box jump for the last 2. UGH!
Hard as hell!
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