The Evolution:
first
"we need a savior"
do db thrusters continuously until each person takes a turn at doing 15 burpees.
then
5 jump squat
5 kb swing
5 sit ups
5 kb hi pull
(7 rounds)
then
deadlift clinic
"Do not wish for quick results, nor look for small advantages. If you seek quick results, you will not reach the ultimate goal. If you are led astray by small advantages, you will never accomplish great things." -Confucius
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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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2 comments:
first
"we need a savior"
do db thrusters continuously until each person takes a turn at doing 15 burpees.
- Focused on peripheral vision as per Steve's suggestion and tried to focus on nothing in particular except the movements and breathing. when body became tired, embraced the pain. it worked. in doing this, i consciously chose not to count the thrusters as i felt it would be distracting to ultimate goal. didn't know that counting would be mandatory, so was then assigned manmakers as penalty. since i was there to get in touch with my "ghosts" anyway, didn't mind the extra work. sped through burpee portion of "we need a savior", as fast as possible; was satisfied with results.
then
5 jump squat
5 kb swing
5 sit ups
5 kb hi pull
(7 rounds)
- 7 minutes and change, swinging and pulling 50#.
then
deadlift clinic
-beat my previous 1rm by 30 lbs. Lifted 305. a friend suggested the exercise of using breath and intention to draw "energy" from the ground into the body. this may sound esoteric to some, but it is familiar to me and i had never used it for weightlifting. it worked. felt like superman afterwards. really felt like i experienced a breakthrough this time. it is definitely progressive and not "all at once", but it is happening. thanks to justin for all the great training and, in an odd way, even to steve for the manmaker "penalty".
PS - what happened to madness #69? I know that sometimes the number 13is skipped for being unlucky, but 69 is arguably one of the luckier numbers, or at least very close to being lucky :)
We need a saviour was pretty gruesome. I would've loved to have been split up into 2 teams because we had so many participants. It would've made it go faster as well as add in that element of competition that we all crave from time to time. Made me fly through my burpees to know that people were waiting on me. finished with 110 thrusters at 25lbs.
then:
6:35 with a 62lb kb - KB swing was the beast of it all here. Everything else a piece of cake.
Didn't partake in the deadlift clinic because I was beat and because me and deadlifts aren't exactly good friends. We kinda don't like each other for many reasons...
am super excited for this week!
PS - Jess is a cyborg
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