the evolution:
first: push press/jerk (player's choice) @ 80% 1rm
3 reps with one minute rest between sets
(15 minutes)
then: max reps of burpees in 10 minutes
then: 1/4 mile run
50 kb swings
( 4 rounds 4 time)
"You should not have any special fondness for a particular weapon, or anything else, for that matter. Too much is the same as not enough. Without imitating anyone else, you should have as much weaponry as suits you."
-Miyamoto Musashi
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***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
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3 comments:
good madness. good group. everyone's strength and movements are improving. i feel like a proud papa. evolution was as follows:
first: push press/jerk (player's choice) @ 80% 1rm
3 reps with one minute rest between sets
(15 minutes)
then: max reps of burpees in 10 minutes
then: 1/4 mile run
50 kb swings
( 4 rounds 4 time)
post your shit.
Part the First: 13 sets @ 135 lbs. This really felt like exactly the right weight, which was good. Cheated on the last break to get that thirteenth set in.
Part the Second: 58 burpees. Yeah, these were hard. A little more disciplined and I could've had an even 60. Ah well.
Part the Third: 31:19 with a 44 lbs kettlebell. Again, much hardness, but glad I didn't back down on the weight.
So, I've been particularly bad to myself in terms of both diet and exercise this week, so I'm not surprised that I did so poorly. But at least I was still able to get through it.
first: push press/jerk (player's choice) @ 80% 1rm
3 reps with one minute rest between sets
(15 minutes)
- maxed out at 145 - didn't know what one rep max was for this, so had to experiment.
then: max reps of burpees in 10 minutes
- 82, but didn't realize that you didn't need to do "push up" burpees for them to count. So, I probably did 40 pushup/burpees and then 42 non-push up burpees
then: 1/4 mile run
50 kb swings
( 4 rounds 4 time)
- struggled with this one. running is not one of my strong points. will just have to work on it and work through the pain.
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