The Evolution:
"unleavened"
100ft bearcrawl
10 pushups
100ft crabcrawl
10 floor dip (feet elevated)
"crown of thorns"
max HSPU in 10 mins
"the 10 plagues"
1 rep, ten movements, 10 rounds, heavy
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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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1 comment:
Unleavened: 9:58. As I said during the evolution, this kind of thing was a lot easier when I was 10. Mostly, I just had trouble getting the coordination down on the bear crawl and especially the crab crawl.
Crown of Thorns: After doing 22 using the high box, I was told I was doing it wrong. Proceeded to do 70 more that were, apparently, correct, for a modified HSPU. I need to work on the balance, because I really feel like a proper HSPU is just out of sight.
10 Plagues: 14:10 @ 95 lbs. Probably could've gone a little heavier if my arms had been a bit fresher, but after so much arm heavy work, even 105 was very unwieldy. Got into a decent rhythm on this one. Was able to break the routine into phrases, now I just have to work on stringing phrases together more smoothly.
On an unrelated note, my Word Verification is "dowch". I find that funny.
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