The Evolution:
1st:
Thruster/power clean ascending/descending ladder 20-10.10-20
then:
3 db jump shrug every 30 seconds for 10 mins.
then:
OMFU ball slam (250 reps)
"Be aware of doing your best to understand the ROOT in life, and realize the DIRECT and the INDIRECT are in fact a complementary WHOLE. It is to see things as they are and not to become attached to anything — to be unconscious meant to be be innocent of the working of a relative (empirical) mind — where there is no abiding of though anywhere on anything — this is being unbound. This not abiding anywhere is the root of our life. Concentration is the ROOT of all the higher abilities in man. Seek to understand the root. — It is futile to argue as to which single leaf, which design of branch, or which attractive flower you like; when you understand the root, you understand all its blossoming. What we are after is the ROOT and not the branches. The root is the real knowledge; the branches are surface knowledge. Real knowledge breeds "body feel" and personal expression; surface knowledge breeds mechanical conditioning and imposing limitation and squelches creativity. " -Bruce Lee
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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
Everything on this site is under copyright and trademark and is the sole property of Extreme Fitness Concepts.
5 comments:
1ere: 27:32 @ 65#...ps, i love thrusters
2eme: @25# dbs
3eme: 9:17 @ 20#
I miss you all dearly :(
My softball season started and thats just something else to add on top of the onslaught of freelance I've been getting lately preventing me from heading AT ALL to the gym and more importantly postponing my evolution into an extreme fitness machine ready to protect and defend this world alongside the likes of you all and lead by our fearless leaders Steve and Justin...Im distraught. I sit in a windowless cave all day (Steve has seen it) barely have anytime to go out for lunch and Im getting fatter by the second, how does that make sense?...Im regressing. I can probably only do 2 pullups now, 5 burpees without gasping for air and could maybe lift a peanut. I desperately need to get back to my normal routine!
Hopefully soon time will lend itself again to my fitness routine and I could join the army of enlightenment. Wish me luck!
edgar,
we miss you bud. hurry home.
1st: That's just ill.
Then: Kind of sounds like fun.
THEN: I'm going to have to try that and post a time...
First part: 75 lbs, got 9 reps through the thrusters on the 14/16 set. This was awful. Just plain awful. As in "what the fuck am I doing here" awful. Ugh.
Second thing: 15 lbs. Should've gone MUCH heavier, but after the first part, I wasn't feeling very confident.
OMFGFU: 8:53 with a 20 lbs ball. Came back swinging, only stopped briefly after the first 15 or so. Then just powered through them. Kept telling myself I'd keep going to a milestone, and them kept going.
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