The evolution:
1)
11 thrusters @ 135m & 75f
5 situps
11 burpees
10 situps
11 pull ups
20 situps
11 hanging drop clean
40 situps
11 B/O row
80 situps
2)
5 db clean & jerk @ 50m 30f
long farmer walk
(11 rounds)
3)
db snatch 1rm in 15mins
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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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2 comments:
Is it a bad sign that this kind of work can actually clear a headache for me? I definitely needed this after all the BS involved in moving that's been going on this week.
Anyway:
Primo: 14:38, 95 lbs, 50 lbs assist on the pullups. This was an interesting evolution. Was nice to do something that didn't involve rounds, definitely satisfying to know that once you've done the burpees they're DONE. I didn't have too much trouble with most of the movements, but the situps went from easy (5 & 10), to tough (20), to absolutely grueling (40 & 80). Felt good about my performance overall. Just need to tighten up those resting points.
Secondo: 19:20 with 35 lbs per hand. I felt best on the sets where I could just make myself push through all five C&Js at once. Brutal, but at least it goes by faster that way. I'm getting better at keeping my emotions from ruining my focus.
Terzo: 80 lbs! It was really interesting to end with a 1 rm. On the one hand, you're still focused from the workout, but being able to to sit back and really work on doing one thing as well as you can, even when you're already tired is immensely satisfying. Plus the cheering and stuff as we each pushed our limits was amazing.
This was a terrific night. One of the best Madnesses I've done!
I left feeling like I had cheated myself. I have to get out of the left-brain mode of analytical thinking. I was asking myself questions like "what kind of weight could I choose to complete the clean+jerk/farmer's carry exercise?" I should have been asking - what kind of weight will keep me in a constant, nearly intolerable level of stress? I upped my thrusters to 95#, which is an improvement. 1rm 65#, which I never knew. Not sure if I was cheating with the situps by putting my feet under the bench and using them to pull myself up. I think ultimately the feeling of cheating myself was due to the relatively insufficient amount of stress that I was putting myself under. It still felt great physically, and even psychologically. But on a deeper level I wanted my personality to be obliterated and it didn't happen. Perhaps obliterated is the wrong word - it seems like during intense workouts, or just intense periods of one's life, there is a point where the mind/body system cannot spend any energy except on what is in its reality at the moment. There is no time for the entry of a story of being a victim or not being able to do something - it's like the universe is just asking you "what is it going to be?" and the only right answer is, "OK, let's go".
I was very thankful for Steve's instruction after the class and thoughts about being in a constant state of stress to transcend the ego. I am also grateful for the fact that madness is essentially right in my backyard - never realized until a few nights ago that it was exercise plus self-transcendence on a Zen type of level.
On a lighter note, I hope my "turrets" doesn't disturb people too much (wouldn't want someone dropping a weight because of it). This madness is probably not the only time it will happen... Sometimes it really helps to free up aggression.
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