1st
3 oh press @ 135
5 sdhp @135
7 push ups
9 box jumps
(7 rounds)
then)
db deadlift 1rm
Then
3 db deadlift @ 80%1rm
100 ft farmer carry at same load
25 wallball
(max rounds in 20 mins.
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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.
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4 comments:
1ere: 9:59 @ 95#
2eme: 100#
3eme: 80# 1 rnd/ 16# ball, 50# 6 rnds = i pussed out!
1st
* 12 minutes, bar only (45#), medium box
2nd
* 50# db 1rm deadlift
3rd
* 35# db
* 10# medicine ball
* 7 rounds
JT!!! you're cruisin' for a bruisin'!
1st
3 oh press @ 135 (mod to 115, then 95 after round 4)
5 sdhp @135 (mod to 115, then 95 after round 4)
7 push ups
9 box jumps
(7 rounds) - 15m08s
then)
db deadlift 1rm
> or = to 100, tried farmer carry with 100 and got dizzy, went for 80
Then
3 db deadlift @ 80%1rm - 80 lb
100 ft farmer carry at same load
25 wallball - more than 20# (couldn't read # on ball), but note sure what, felt like could have been 25#
(max rounds in 20 mins).
Almost 5 rounds - got to wallballs on round 5 and expired.
Had too many thoughts, distracted, no zone for me :(. Even though I had what I would describe as a shitty or sub-par experience within my own standards of performance, my weight went up, and a "catharsis" of sorts did occur after the workout. Had a lot of trouble tuning out my "inner bitch" (the part of the mind that complains about being uncomfortable). In workouts with Justin and madness alike, mantra has started to become: "pain is energy," "exhaustion is energy". I've gotta start embracing the pain. that was what helped in training. Interesting - in a strange way, the part of the mind that complains and bitches *is* the part that has the excess energy needed to do the job. It seems that the ego has to get "eaten" or "metabolized" by the mind/body system when it is in a crisis state to give it more work capacity.
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