The evolution
1st
recent acquisitions had a hanging power clean clinic
veterans did:
10 power clean
5 burpees
10 push press
3 rounds
(progessive loads- men start at 95# and add 20# each round, women start with 45# and add 10# each round)
then
a "revolver" with
push up
air squat
sit up
then
team effort wallball max reps in 10 mins
(team with lowest score does 20 burpees each)
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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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7 comments:
Steve I was a judge this weekend at the Regionals and was very impressed with Jessica. If you are creating Bada**es like Jessica Pamanian I want to come train in your world if only for one day! Jessica mentioned she was not with a Crossfit Affliate but with a "Globo" :-) It seems you are "crossfitty" but stake claim on your own style/programming. Where are you located? And do you have a mainsite? Mariaejones74@gmail.com
It's still scary thinking back to the level of performance she brought to the table when she walked in the door to Madness that first night.
You know those people where when you meet them, your illusions that you were an adept athlete are shaken on a foundational level? Yeah. That.
Jess, suck less in LA.
Im so proud of you JP! I wish I was there cheering you on! you rock! and you will kick as in LA - I know it!
Congrats again! YAYAYYAYAYYAAYA!!!!
70th Madness
First: 7:32 at suggested loads.
I should really be faster at that. The pushpress is what held me back. Technically speaking you'd think that would be my strong point.
Then: 538 total reps. I knew I'd be good going into that one since it's somewhat reflective of the decreasing rest intervals in my gs training recently.
THEN: Floater privileges, took my time getting to 100 @ 20#
Good to be back after three weeks off between (between travel and illness and whatnot).
1st part: 10:00 @ goal (95 lbs + 20 +20). Felt good to push through it, but I was definitely slowed down by being out of shape. Gonna have to work hard this week to get back to where I should be.
2nd Part:
*Push-ups: 12, 12, 5, 6, 3, 8, 10
*Air Squats: 21, 23, 22, 24, 19,15, 23
*Sit-ups: 12, 11, 10, 9, 10, 12
Grand total: 278. Definitely slowed down by both the push-ups and the sit-ups.
3rd part: I contributed a total of 71 reps to our groups total. I would like to apologize to Rachel, Pat, Staci, and Eric for that.
The time off is definitely showing. I felt like a raw beginner out there last night. The first evolution definitely shouldn't have taken nearly so much out of me. Just have to work hard this week to catch up.
JT that is interesting on the progressive loads. Do you go progressive on the bells ever? I think it has less to do with anaerobic strength endurance than is does with speed strength. Your training for KB sport is more about finding an efficient rhythm, no? Also could be a different set of initiating motor units on the bar as opposed to the bells. In any case, still a great push.
THe modality makes a huge difference. There's no doubt about that.
If I'm using variable loading during a gs training set, it will usually be decreasing load over time with an increasing rep scheme at each load.
It just comes down to that set being a new stimuli that took me a little by surprise.
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