57th madness

THE EVOLUTION
1st:

4@8x3

"Then:
"Wheels of Hell"

First of all I want to congratulate everyone for testing themselves with the loads and pushing themselves on the sprint.

Tonight was a classic example of the premier concept in the Extreme Fitness Concepts manifesto : Concept #1 - basic movements learned to perfection. The squat, deadlift, oh press, and bench press are the cornerstones of all others, and you all are performing them nicely.

Keep in mind that the rules of engagement are thus; proper joint alignment = proper form. When we preach proper form it has a two fold purpose. 1) to decrease the capacity for injury. 2) to enable further work capacity in terms of load and duration. That said, if your squat doesn't look like my squat, it doesn't mean it's wrong. Following the law of individual differences tells us that every body is different. For instance, my deadlift at a stout 5'9" will look similar to, but not the same as, Eric's deadlift at 6'4". However, if the system of joints in both bodies, however different, are aligned in concert with one another in order to fight gravity through the movement's range of motion, then the form is proper. Another example is this. If I can squat below parallel and Edgar has difficulty safely getting down that low at any load due to structural issues but is still maintaining proper joint alignment, does that mean he is not doing a squat? Of course he is doing a squat. He's doing a proper squat with the bio-machine he is working with. In fact it's an Uber-Proper squat because he has gained the body knowledge to adapt to the body he has on that particular day. But we still strive for perfection, even if the term itself is debated and will continue to be for ever. This is why we have schools of thought. By my standards, however, which are the only ones that count in this forum, you're all on the right path. Keep what works, throw the rest out, be your toughest critic. Post your shit.

55th madness

the evolution

1) supps with sdhp

2) 5 min hold heavy

3) 4x 25 x 4

54th madness

team effort

53rd madness

the evolution

1) KB hi pull, snatch, reverse lunge
descending ladder from 10 to 1 of each movement on each side
50# load goal

2) 6 squats at 225, 185 or 135 +
6 dead hang pull ups +
1 minute rest
(10 rounds)

post your shit

52nd madness

"HELL NIGHT"

I am astounded by the commitment. The transformation that you all have gone through over the last year has been the inspiration which makes EFC continue to evolve, to push its boundaries. This evening was made to bury, to bring you to your knees. It was designed to see how far you would go before you called it a night. To my surprise, very few ever did. As the evening went on I began to get very ill; however, in spite of the evil that was growing inside of my stomach, I thought it only appropriate that i stay and witness the tenacity that was being displayed before me. There was no way I could leave as you gritted teeth and left it all on the floor. Sorry i had to leave so suddenly at the end of the night without sharing how proud I was of all of you. Thank you all so much for a physical, mental, emotional, and spiritual year raising new bars, creating our own boundaries, and decimating societies norms. You are the revolution.

51st madness

50th madness

49th madness

1st

1 min. hold each of:
overhead press
squat
bottom push up
top pull up
(5 rounds)

2nd
"omfu"

500 wall ball @ 20# ball


A poignant holiday quote for all:

“Grandfather of all Scouts…Teach me to be the eyes of my people. Teach me to move like the shadow. Allow me to become the winds, the rocks, the soils, and the life forces in all its forms. Allow me to suffer for my people and take away their pain.
Honor me by allowing me to die for my people. For I love my people beyond myself and I will sacrifice my all for my people, my earth, and for you. Test me beyond all hardship and pain. Create me as you would forge a tool, and if you find I am worthy, then bless me as your servant – your Scout.”

“Shadow Walker” 1807
Panther Ridge
Age 91


Have a great holiday. see you the next year.

48th madness

1st

"partner effort"
10 c&p @ 95#
10 spike swings (hold while waiting)
(max rounds in 15 mins)

2nd

"135,135,135"
135 back squat @ 135#
135 lunges
(for time)

47th madness

1st

push press 1rm

Then

"stations of the mad"

100 feet of rope
push up
box jump
high pull
renegade row
burpee
lateral raise static hold in top position

(max rounds in 30 mins. Switch stations when person on rope completes 100 feet)

Good to see everyone back. A tough night for some A pleasure for others. Please post your shit.

46TH MADNESS
THE EVOLUTION:

FIRST: work up to 1 RM back squat in 15 minutes

THEN: 20 lengths db farmer's carry @ 1/2 body weight, 20 db squats @ 1/2 body weight +
10 lengths db farmer's carry @ 1/2 body weight, 10 db squats @ 1/2 body weight +
5 lengths db farmer's carry @ 1/2 body weight, 5 db squats @ 1/2 body weight
( time goal 10 minutes, cutoff 15 minutes)

THEN: 10 wall ball
10 ball slam
10 burpees
10 kb swings @ 70#
10 box jumps
( 10 rounds, time goal 35 minutes)

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!!

44th madness

THE EVOLUTION:

first:
where you at squats

then:

"fibonacci"
1 clean and jerk @ 135
2 kb tgu @70#
3 power cleans @ 135
5 kb push jerk each arm @70#
8 deadlifts @ 135
13 kb swing @ 70#
(3 rounds)

21 pull ups
34 push ups
55 sprint starts
(2 rounds)

89 burpees
(1 round)

The math was wrong but this is right. The players actually did 56 sprint starts and 90 burpees which was a disgrace to the perfection of natural oneness the Fibonacci sequence sheds light on, thus destroying the universal law of the golden ratio. Sorry Fibonacci, a typo of this magnitude will not happen again. And sorry to the players for not bringing them to enlightenment by miscalculating the natural progression by which all living and dead organisms multiply and evolve. Do it again and you'll see. Please post your shit.

SEE YOU NEXT WEEK!!!!

43rd madness

"BOOK ENDS"


first
10 deadlift @ BODYWEIGHT
10 pull up
25 double unders or 150 jump ropes
25 sit up
(5 rounds)

then
1 full clean & jerk @ 1/2 bodyweight every 30 seconds for ten minues

then
10 deadlift @ BODYWEIGHT
10 pull up
25 double unders or 150 jump ropes
25 sit up
(5 rounds)

42nd madness

1st

"where you at"
HSPU

2nd
5,000 lbs. back squat

then

"dumbbell fuck you"

10 db deck squats
9 db burpee/jumping hi-pull combo
8 db box jump
7 japanese pushups on db
6 db OH lunge
5 2-hand db snatch
4 db tgu
3 db clean n jerk
2 db hack squat
1 db sit up
(5 rounds)

Those who've slept have awoken. Please post your shit.

41st madness

1st

"where you at"
push ups

then

"the unholy trinity"

5 manmakers
20 thruster
5 burpee
20 thrustter
10 manmakers
20 thruster
10 burpee
20 thrustter
15 manmakers
20 thruster
15 burpee
20 thrustter
20 manmakers
20 thruster
20 burpee

40th madness

The Evolution:

"where you at"
(max pull ups in one set)

"partner ladder" or "parter latter"
hanging snatch
(as high as you can, both go until one of you drops out)

"grind and go"

2 tgu
20 kb high pull
(10 rounds)

39th madness

THE EVOLUTION:

"there's no I in team"

500 jumping thrusters
500 jumping ball slam
500 push up
500 reverse KB swing
500 wallball
500 box jump
500 kb swing
500 renegade row

(4 person teams work together to get the accumulated 500 reps per movement)

A real motivator, this evolution brought everyones strengths and weaknesses to the surface. It was a close one, and though there was only one winner, most walked away satisfied with their performance. Mascha's vomit was an inspiration to us all. Thank you Mascha.

38th madness

THE EVOLUTION:

first

10-1 decending ladder
OH squat @ 95#
KB sot press AHAYC

then

tabata KB swings
1 min rest
tabata KB goblet squat
1 min rest
tabata KB SDHP
1 min rest
tabata KB snatch
1 min rest
tabata KB thrusters

37th madness

THE EVOLUTION:

first

10 mins of hanging power cleans for max reps @ 95# for brothers 75# for sisters

Then

"I'm Back" (aptly named 'cus Justin is back from an LOA and he programed this evil fucker... I say proudly)
20 burpees
20 pull ups
20 thrusters @65 for dudes and @ bar for ladies
20 box jumps
400 meter run
(4 rounds for time)

This was a deceptively difficult evolution. Bobby pulled the most cleans. JT finished first on the circuit. A great group.

According to the concept of transformational evolution, first clearly articulated by Lamarck, evolution consists of the gradual transformation of organisms from one condition of existence to another.
-Ernst Mayr

36th madness

THE EVOLUTION:

first

"1030"
3 deadlift @ 315, 225, or 135
100 bi-lateral KB swings
(10 rounds)

then

wounded bear crawl
(for eternity)

Everyone broke 1000 within 55 minutes. Some were faster. Some should be.
A sheer test of will.
The body was searching for clever ways to thwart the completion of the task.
Madman of note among many: Eric, for starting with an injury and completing in spite of it, ignoring the imploring objections of his peers and guardians. Lets all hope he can walk again.

35th madness

All finished. Many impressed. None wavered. Jessica finished first using all male load goals, extremely impressive. Mascha finished first with modified loads.

THE EVOLUTION:

first

"XERXES"
(insert wry smile here)

50 pullups
100 deadlifts 135-m 95-f
100 pushups
100 box jumps
100 kb c&p 40-m 20-f
100 floor wipers
50 pullups
(35 min goal)

then

2 dips
4 hspu
8 sdhp
(max rounds in 20)


p.s. For those of you who are unable to join us due to locale and, at your own risk, choose to follow the evolution without guidence, please feel free to post an introduction and share in your endeavors. Technology destroyed your anonymity long ago.

34th madness

Resistance is futile.
Sometimes a good cliche holds all the relevance one is looking for.
Forget you have a past.
Mine is the life that chose me.


the evolution:

BB COMPLEX
deadlift
shrug
high pull
snatch
push press
drop press
(1-6 ladder)

then
10 min continuous med ball throws
(team with most throws wins, if you rest you do 50 push ups, if you drop it you do 100 push ups)

then

"seven"
hspu
burpees
deck squat
sdhp
split jump
kb swing
ball slam
(7 of each for 7 rounds)

33rd madness

THE EVOLUTION:

first:

100 pull ups
200 push ups
300 squats
1 mile run

then:
5x3 deadlift @ 80% 1rm


Everyone has an opinion, but few develop theirs through a scientific approach of hypothesis, research, testing, and conclusion. They go with the masses and I celebrate them; However, it is not what we do. Factually speaking, I would rather eat a plate full of broken glass and wash it down with a gallon of urine temperature salt water than go back to the mundane style of conservatism that proves to be a prison for the physical creativity of so many.

I heard one sheltered soul share this with a friend today,"Bro... its like... more isn't better ya know??? I train smarter not harder... ya know what I mean bro???" Share this with any athlete worth their salt and they'll laugh at you. At the risk of sounding like an elitist prick, I'll share this with you all:

THOSE THAT SAY MORE IS NOT BETTER PROBABLY CAN'T DO MORE AND DEFINITELY AREN'T BETTER.

I have no place for them in my world, and feel comforted at the thought of them never setting foot in it.

coldness

Camaraderie is a joy to watch,
Interfering with vigilance it makes clowns of us.
It was impossible to finish, at least we had fun.
Nothing fun about mediocrity.
Tap the animal.
Let go of sentiment.
Let go of praise seeking endeavor.
Cool off.
Dance in the middle,
No joy. No sadness. Just
a cold, emotionless, razor sharp focus
toward the goal.

32nd madness

THE EVOLUTION:

First

10-1 manmakers
1-10 TGU

(30 min cut off)

then
10 min intermission

then

50 squats
50 KB swings
50 push ups
50 sit ups

(3 rounds 25 min limit)

31st madness (7/23/2009)

THE EVOLUTION:

FIRST: "MISERY LOVES COMPANY

15 REPS OF

HSPU
BOX JUMP
BURPEES
WALLBALL
BALLSLAM

(4 ROUNDS)

THEN: DRAG RELAY

THEN: FEMALE - 20-30#DB/MEN- 40-60# DB

10 PISTON PRESS
10 RENEGADE ROW
100 SINGLE JUMP ROPES OR 50 DOUBLE UNDERS
3 ROUNDS+
8 DIPS
8 DEAD HANG PULL UPS
100 SINGLE JUMP ROPES OR 50 DOUBLE UNDERS
3 ROUNDS+
3 MINUTE STATIC HOLD IN EITHER; (PULL UP, PUSH UP, DIP, OR REVERSE PULL UP POSITION)

30th Madness

29th madness

THE EVOLUTION:

first

10-1 ladder of:
HSPU
pull ups

then

BB complex
5 cleans
4 front squat
3 push jerk
2 reverse lunge
1 snatch
(10 rounds)

then

partner row cool down (12 mins.)