1st
100 OH squat @ 95# (3 burpees every rest)
Then
5 kb clean & jerk
50 russian swings
(5 rounds)
Then
last man standing sit ups
skip to main |
skip to sidebar
EFC's Main Site
***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
Everything on this site is under copyright and trademark and is the sole property of Extreme Fitness Concepts.
2 comments:
First: 10:38 at the suggested load with 6 burpee breaks...I think.
Then 12:55 @ 24kg Holy hella back fatigue Batman!
THEN: I pussed out in the 60s somewhere. Had had enough for the night. Sorry.
Remind me to tell you what we were doing a mere 10 hours later. You'll laugh.
1st
100 OH squat @ 95# (3 burpees every rest)
Modified to 65#. Had never done overhead squats before, but cranked out 34 before 1st rest/round of burpees (sweet). I think total I only had 4 periods of rest/burpees. I think it was either 12 minutes and change, or 16 minutes and change. I seemed to get through it rather quickly, which is also pretty cool.
Then
5 kb clean & jerk
50 russian swings
(5 rounds)
Here's where I might have messed up because I lost count at one point. I'm pretty sure I did 5 rounds, as I kept pace with people who were presumably better at counting than I, and I recall thinking to myself that I had 2 rounds left at one point, and when I was done with the first round, I remember thinking that I had one. But I was still a little foggy and wasn't absolutely sure. Frustrating. Anyway, I was swinging at 50#, clean & jerk at 30#. 50# is about 16# more than I'm used to doing. Around 15 min. I forget. I have to write down times next time when they're called out.
Then
last man standing sit ups
I got to 40s or 50s I think. I was the second one down. Oh well, a weakness exposed is still one made conscious.
Post a Comment