An Invitation To You

For those of you who are unable to join us due to locale and, at your own risk, choose to follow an Evolution without guidence, please feel free to post an introduction and share in your endeavors. Technology destroyed your anonymity long ago.

EFC, Its Evolutions, And the philosophies laid down on these pages are meant to be read, applied, and to enhance the work you've piled in front of yourself. This holds true regardless your methodology, or school of thought. All are welcome. The aim is to complement, not to compete.

Thanks for reading. Please feel free to share with us.

72nd madness

(more pics)

The Evolution:

"The Agoge"
max DB OH LUNGE in 8 minutes
max MAN MAKER in 8 minutes
max BOX JUMP in 8 minutes
max DB SNATCH in 8 minutes
max AIR SQUATS in 8 minutes
max SIT UPS in 8 minutes
max CRAB CRAWL in 8 minutes
max DISTANCE RUN in 8 minutes

In ancient Sparta, young boys were taken from their families at the age of seven to begin a twelve year intense program of physical education, strategy, and martial skill. They called it The Agoge. Each year would culminate with an evolution that would last eight days and eight nights. Some didn't make it.

Thanks to Paul from Crossfit Queens for stopping by and getting a little taste of the mad. We'll see you and your posse next week. Also, thanks Jessica for programing this evil, and subbing for Justin.

"Illusions commend themselves to us because they save us pain and allow us to enjoy pleasure instead. We must therefore accept it without complaint when they sometimes collide with a bit of reality against which they are dashed to pieces. "
-Sigmund Freud

71st madness

(More Photos)


THE EVOLUTION

1st
newbies worked clean n press
vets did:
15 kb swings
15 kb goblet squat
15 kb goblet lunge
15 kb sdhp
(5 rounds 20 min cut off)

Then
10 burpees
50 ft KB wounded bear crawl
20 pull ups
50 ft kb walking sotts press
30 jump squats
50 ft KB wounded bear crawl
40 sit ups
50 ft kb walking sotts press
50 hspu
(25 min. cut off)

Then
last man standing plank

The Way is one of introspection. The outward stimuli of that which makes the lesser get stuck in the ruts of past illusions is what we seek to tune out and ignore entirely. False celebratory remarks do not have wings in our arena. We are our own critics, our own judges, our own executioners. To keep things light is important but to expect an outcome is fruitless. The outcome is a byproduct of the work and the work is different per individual. The work may be as simple as understanding the effects of a certain grip, or as difficult as putting to rest a psychological hurdle that takes one off the migratory route that their consciousness is set upon. Regardless the work, the individual would do well not to seek praise nor credit. This is not purposeful endeavor. Purposeful endeavor comes from within. Know yourself, know your purpose and resist wasting your vital creative energy on attaining credit from an illusory environment. This will always disappoint. Channeling that vital creative energy inward, taking inventory as you do, leads to a place to of sharing. Please post your shit.

Jessica Pamanian 2nd Overall Crossfit Regionals

JESSICA PAMANIAN
has come a long way in an extremely short period of time. She has worked her way into the hearts and minds of all Midnight Madness adepts as someone who is a catalyst for the group's performance. She came with natural physical ability, but has taken the EFC teachings and has worked her physical, spiritual, and philosophical selves on her road to self mastery.

With poise and grace, humility and gratitude, Jessica stepped to this Goliath and became our champion for the weekend. After only 2 weeks of prep for the sectionals, she took 4th. In two short months post sectionals she followed a program that would make most shudder leading to a 2nd place overall standing at the Crossfit Regionals which will take her to Los Angeles for the national finals in July.

Mu Shin Jess!!! Next stop LA!!!

70th madness

The evolution

1st
recent acquisitions had a hanging power clean clinic
veterans did:

10 power clean
5 burpees
10 push press
3 rounds
(progessive loads- men start at 95# and add 20# each round, women start with 45# and add 10# each round)

then
a "revolver" with
push up
air squat
sit up

then
team effort wallball max reps in 10 mins
(team with lowest score does 20 burpees each)

69th madness

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

68th madness

(CLICK HERE FOR PICS)

1st
Squat clinic

Then
10-1 kb swing
1-10 clap push up
10-1 pull up
1-10 box jump

then
1 kb squat
10 hspu
2 pistols
10 something difficult
3 db squat clean
10 deck squat
4 sotts press
10 japanese push up
5 db snatch each arm
10 shoot throughs

For all the new blood that entered the world of the mad this evening, let me reiterate that Extreme Fitness Concepts is about personal transcendence. It's less about berating oneself for not measuring up to the mechanical standards set forth by a collective, but more about pushing the limits of the creative piece of your biological protoplasm. That said, we do strive for perfection within a movement, but that is just a means to an end, not the goal. Once again, the goal is to come face to face with your higher self, to test your physical, mental, emotional, and spiritual limits, to transcend that which we think we are in order to find something or someone that is only revealed in sporadic moments of excellence, or in moments of raw vulnerability. The true treasure of Extreme Fitness Concepts is that one can experience this state regardless of technical ability. You only need accept it.

"I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself." -D. H. Lawrence

67th madness

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.

66th madness

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

65th madness

1st
100 OH squat @ 95# (3 burpees every rest)

Then
5 kb clean & jerk
50 russian swings
(5 rounds)

Then
last man standing sit ups

64th madness

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

63rd madness

The evolution:

1)
11 thrusters @ 135m & 75f
5 situps
11 burpees
10 situps
11 pull ups
20 situps
11 hanging drop clean
40 situps
11 B/O row
80 situps

2)
5 db clean & jerk @ 50m 30f
long farmer walk
(11 rounds)

3)
db snatch 1rm in 15mins

62nd madness

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

61st madness

The Evolution

!) 3rm players choice

2) max double unders in 10 mins

3) 10 OHS, 15 pull-ups, 20 box jumps ( 5 rounds)


JT competed at the American Kettlebell Club Championships and placed 2nd in his weight class with a new pr. Nicely done JT.

60th madness

The evolution

1)max tgu in 15mins

2) Lotsa shit


Jessica did great at the crossfit games getting 5th overall out of 70. She really represented what EFC is all about. She will go on to the regionals and do just as good and most likely, knowing Jessica, better.

59th madness

The Evolution:

1)KB triplet

2)2 heavy OH press + Long Heavy Carry

3) TUG-o-WAR + Reverse TUG-o-WAR


Peak-performance:

The 10 Hz alpha brainwave frequency is commonly referred to as a “peak performance” state of mind or being “in the zone.” There has been conclusive evidence from studies with professional basketball players and golfers that show alpha brainwaves increasing in their “left hemispheres” just before making a free-throw or shooting a great golf shot. In players that did not make the shot, beta brainwaves flooded their left-hemisphere. It seems that “over thinking” (beta brainwaves) or “under thinking” (theta brainwaves) are detrimental to gameplay. The study was also proved by comparing elite marksmen to novice marksmen. The elite marksmen showed a big burst of alpha in their left-brain hemisphere before their perfect shots. Professional athletes are much more likely to show the alpha rhythm, while novices and intermediate players show virtually none! It seems that the 10 Hz alpha brainwave is the best brainwave for athletes and marskmen looking to improve their performance and overall game.

58th madness

The evolution:

1st)
1rm deadlift in 15 mins

next)
kb wounded bear crawl down+
kb farmer carry back
(max laps in 15 mins)


finally)
max box jump in 5 mins+
max jump squat in 5 mins

This journal article, taken from the U.S. National Library of Medicine National Institutes of Health, substantiates EFC's second concept. One of many. The words that follow are not mine, but I think it is sometimes imperative to see some data.

Extremely short duration high intensity interval training substantially improves insulin action .......
Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, Timmons JA.

Translational Biomedicine, School of Engineering and Physical Sciences, Heriot-Watt University Edinburgh, Scotland, UK. j.babraj@hw.ac.uk
BACKGROUND: Traditional high volume aerobic exercise training reduces cardiovascular and metabolic disease risk but involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been demonstrated to produce improvements to aerobic function, but it is unknown whether HIT has the capacity to improve insulin action and hence glycemic control. METHODS: Sixteen young men (age: 21 +/- 2 y; BMI: 23.7 +/- 3.1 kg x m-2; VO2peak: 48 +/- 9 ml x kg-1 x min-1) performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4-6 x 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training. RESULTS: Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 +/- 36 v post: 290 +/- 39 micromol x l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by approximately 6% (P < 0.01). CONCLUSION: The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.

What does it mean? Leave it on the floor, stay focused, push, walk away.

post your shit

57th madness

THE EVOLUTION
1st:

4@8x3

"Then:
"Wheels of Hell"

First of all I want to congratulate everyone for testing themselves with the loads and pushing themselves on the sprint.

Tonight was a classic example of the premier concept in the Extreme Fitness Concepts manifesto : Concept #1 - basic movements learned to perfection. The squat, deadlift, oh press, and bench press are the cornerstones of all others, and you all are performing them nicely.

Keep in mind that the rules of engagement are thus; proper joint alignment = proper form. When we preach proper form it has a two fold purpose. 1) to decrease the capacity for injury. 2) to enable further work capacity in terms of load and duration. That said, if your squat doesn't look like my squat, it doesn't mean it's wrong. Following the law of individual differences tells us that every body is different. For instance, my deadlift at a stout 5'9" will look similar to, but not the same as, Eric's deadlift at 6'4". However, if the system of joints in both bodies, however different, are aligned in concert with one another in order to fight gravity through the movement's range of motion, then the form is proper. Another example is this. If I can squat below parallel and Edgar has difficulty safely getting down that low at any load due to structural issues but is still maintaining proper joint alignment, does that mean he is not doing a squat? Of course he is doing a squat. He's doing a proper squat with the bio-machine he is working with. In fact it's an Uber-Proper squat because he has gained the body knowledge to adapt to the body he has on that particular day. But we still strive for perfection, even if the term itself is debated and will continue to be for ever. This is why we have schools of thought. By my standards, however, which are the only ones that count in this forum, you're all on the right path. Keep what works, throw the rest out, be your toughest critic. Post your shit.

55th madness

the evolution

1) supps with sdhp

2) 5 min hold heavy

3) 4x 25 x 4

54th madness

team effort

53rd madness

the evolution

1) KB hi pull, snatch, reverse lunge
descending ladder from 10 to 1 of each movement on each side
50# load goal

2) 6 squats at 225, 185 or 135 +
6 dead hang pull ups +
1 minute rest
(10 rounds)

post your shit

52nd madness

"HELL NIGHT"

I am astounded by the commitment. The transformation that you all have gone through over the last year has been the inspiration which makes EFC continue to evolve, to push its boundaries. This evening was made to bury, to bring you to your knees. It was designed to see how far you would go before you called it a night. To my surprise, very few ever did. As the evening went on I began to get very ill; however, in spite of the evil that was growing inside of my stomach, I thought it only appropriate that i stay and witness the tenacity that was being displayed before me. There was no way I could leave as you gritted teeth and left it all on the floor. Sorry i had to leave so suddenly at the end of the night without sharing how proud I was of all of you. Thank you all so much for a physical, mental, emotional, and spiritual year raising new bars, creating our own boundaries, and decimating societies norms. You are the revolution.

51st madness

50th madness

49th madness

1st

1 min. hold each of:
overhead press
squat
bottom push up
top pull up
(5 rounds)

2nd
"omfu"

500 wall ball @ 20# ball


A poignant holiday quote for all:

“Grandfather of all Scouts…Teach me to be the eyes of my people. Teach me to move like the shadow. Allow me to become the winds, the rocks, the soils, and the life forces in all its forms. Allow me to suffer for my people and take away their pain.
Honor me by allowing me to die for my people. For I love my people beyond myself and I will sacrifice my all for my people, my earth, and for you. Test me beyond all hardship and pain. Create me as you would forge a tool, and if you find I am worthy, then bless me as your servant – your Scout.”

“Shadow Walker” 1807
Panther Ridge
Age 91


Have a great holiday. see you the next year.

48th madness

1st

"partner effort"
10 c&p @ 95#
10 spike swings (hold while waiting)
(max rounds in 15 mins)

2nd

"135,135,135"
135 back squat @ 135#
135 lunges
(for time)

47th madness

1st

push press 1rm

Then

"stations of the mad"

100 feet of rope
push up
box jump
high pull
renegade row
burpee
lateral raise static hold in top position

(max rounds in 30 mins. Switch stations when person on rope completes 100 feet)

Good to see everyone back. A tough night for some A pleasure for others. Please post your shit.

46TH MADNESS
THE EVOLUTION:

FIRST: work up to 1 RM back squat in 15 minutes

THEN: 20 lengths db farmer's carry @ 1/2 body weight, 20 db squats @ 1/2 body weight +
10 lengths db farmer's carry @ 1/2 body weight, 10 db squats @ 1/2 body weight +
5 lengths db farmer's carry @ 1/2 body weight, 5 db squats @ 1/2 body weight
( time goal 10 minutes, cutoff 15 minutes)

THEN: 10 wall ball
10 ball slam
10 burpees
10 kb swings @ 70#
10 box jumps
( 10 rounds, time goal 35 minutes)

45TH MADNESS

The Evolution:

First: where you at dips

Then: 25 hang power cleans, 25 push press/jerk, 25 hang clean/jerk, 3 TGU's
(3 rounds, at 95# bb for cleans, 70lb KB for TGU's)
( 30 minute limit)

Then: "crazy 8's"
SDHP
Pushups
Squats
SItups
Wall Ball
Ball Slam
Box Jumps
KB swings
(8 reps of each, 8 rounds, 25 minute limit)

This one was BRUTAL!! A newcomer led the way with 27 dips. Kudos to you, Brian. The second part of the evolution proved too difficult for anyone to complete as required in the allotted time, though certainly not for a lack of effort. Jessica once again proved to be super human leading the way in "crazy 8's" in just over 20 minutes. I can honestly say this was perhaps the most taxing evolution yet. I'm proud of everyone who made it through unscathed!!

44th madness

THE EVOLUTION:

first:
where you at squats

then:

"fibonacci"
1 clean and jerk @ 135
2 kb tgu @70#
3 power cleans @ 135
5 kb push jerk each arm @70#
8 deadlifts @ 135
13 kb swing @ 70#
(3 rounds)

21 pull ups
34 push ups
55 sprint starts
(2 rounds)

89 burpees
(1 round)

The math was wrong but this is right. The players actually did 56 sprint starts and 90 burpees which was a disgrace to the perfection of natural oneness the Fibonacci sequence sheds light on, thus destroying the universal law of the golden ratio. Sorry Fibonacci, a typo of this magnitude will not happen again. And sorry to the players for not bringing them to enlightenment by miscalculating the natural progression by which all living and dead organisms multiply and evolve. Do it again and you'll see. Please post your shit.

SEE YOU NEXT WEEK!!!!