SpeedX ™ – CrossFit for Fat Loss

May 16, 2011

This article is going to talk specifically about CrossFit for fat loss.

In Part 1 of this 2 part CrossFit series, I gave a basic overview of what CrossFit is all about. Today I’m talking with the Head Trainer of a CrossFit gym who has recently perfected a special method of Crossfit that is laser-focused on burning body fat.

The workout is called SpeedX and from what I understand, it has been working wonders for people in his gym. Jarett Perelmutter, of Brick Sport Performance Gym in West Hollywood, agreed to do an interview outlining his new SpeedX system. He even put together a pdf with 2 sample SpeedX workouts exclusively for readers of FBB.

BRICK Sport Performance Gym

[The entry way of Brick Sport Performance Gym looks like a fancy downtown boutique. One of the coolest gym interiors I’ve ever seen…would love to live in a place with this type of aesthetic.]

An Interview With Jarett Perelmutter About SpeedX ™

Rusty: Jarett, thanks for taking the time to do this interview. Before we discuss SpeedX, let’s talk a bit about your gym…Brick Sport Performance. Can you give me a bit about your background that let up to opening a pretty darn impressive CrossFit gym?

Jarett: I have been involved in athletics since childhood. I established a chain of five martial arts studios in the Miami, FL market, and after selling them in 2009, moved back to Los Angeles and got heavily involved in the world of CrossFit.

My background in martial arts and fighting led me to win over a dozen titles and world championships in kick boxing, and my love of exercise was reignited when I discovered CrossFit.

I immediately saw the appeal of the sport, and believe it is a revolution in fitness. I worked at a CrossFit in the LA area for a while as a private trainer while I also trained for the CrossFit Games and other various competitions. Seeing the opportunity in CrossFit, I found partners that were equally excited and we opened up BRICK in November 2010.

We set out from the start to be a bit different from the traditional CrossFit model that had developed nationwide.

Our concept is a larger space with more amenities and variety of classes and programs to appeal to a broader audience and to keep members excited about coming back again and again. While CrossFit is our main focus we also saw great opportunity to develop other programs based on the CrossFit methodology.

Rusty: Although I have dozens of questions I’d love to ask you about CrossFit, I want to focus mainly on CrossFit for fat loss. When I was doing some research online, your workout called SpeedX came up on Google. Can you tell me a bit about it?

Jarett: We developed SpeedX as an alternative to traditional CrossFit.

Being located in an area that has a large population of very young and fit people accustomed to interval style workouts, we set out to develop our own class based on CrossFit methodology.

We had a lot of people coming in that were members of boot camps complaining about injuries and having reached a plateau. They were not, however, interested in the intense weightlifting components of CrossFit.

SpeedX was developed around high intensity bursts of activity with low to moderate weights and lots of body weight conditioning.

In order to ramp up the intensity and results, we incorporated Tabata intervals. The typical class starts with a 15 minute warm-up, similar to CrossFit, designed to get your heart pumping, your body hot, and your muscles loose.

…We then jump into eight different stations, each a different movement, with 20 seconds of intense workout with 10 seconds of rest. Eight rounds at each station and then a 15-20 second rest in between stations. 64 bursts of intense energy in 45 minutes. The fat just falls off the bone.

The main attraction of SpeedX is that it is constantly changing. Unlike boot camps or other interval workouts, there is no repetitive motion and use of treadmills or other machines. Workout programs change daily to keep people excited, motivated, and coming back for more.

Rusty: So similar to the CrossFit WOD, you surprise people in the SpeedX class with a different set of exercises every time they come to class. Is there any station that people dread (in a good way)? What are some of the tougher stations?

Jarett: People usually dread the total body movements the most. Burpees, Handstand push-ups, wall ball targets, parallette bars, and the push-press thrusters. These are probably the hardest stations and the ones they dread the most. They’re hard because there is constant motion – no way to rest between reps. These are also full-body exercises that work on multiple areas at once.

Rusty: This may be asking for a bit, but I best the readers would love a PDF sample of a typical SpeedX workout. Is there any way I could get a pdf for people to download?

Jarett: See attached a copy of a sample work-out for your readers. While the workout is awesome, we believe that the team aspect and energy we create within BRICK is what really drives people to push their hardest.

Click to Download
[Right click on the ebook cover and chose “Save Link As…” and save to your Desktop for easy access.]

Rusty: I’m one of those people who actually enjoys a typical commercial gym, but also likes the idea of doing some workouts in a CrossFit type of environment.

Do you make special accommodations for people who want to keep their current gym membership, but maybe just want to come in 1-2 times per week for an intense fat loss session? Can people just pay for SpeedX classes without having to pay the full monthly membership fee?

Jarett: We absolutely do! We offer SpeedX either through the unlimited monthly membership, our 2 times a week membership, and through day passes that can be purchased in single to thirty packs. Most of our members have memberships at typical commercial gyms, but once they start to see the results from SpeedX, they stop going to their other gyms.

Rusty: Very cool. So someone who wants to kick their fat burning up in a big way in lives in the area…they can go to one of your scheduled SpeedX classes 2 times per week. Let’s say someone is just traveling to LA for a beach vacation and wants to swing in mid week to one of your scheduled classes. Should they arrive 20-30 minutes early to learn the moves before the workout starts?

Jarett: If it is their first time, they can try out SpeedX for free.

We actually offer a free 7-day pass to everyone who wants to try out BRICK. They should come in about 20-30 minutes in advance to complete their paperwork and warm up a bit for class.

They can also speak with the instructor and let them know it’s their first time so they will be given extra attention on form and technique. After the free week, they can choose between either purchasing individual or multi class packs or a 2-day a week membership, which will start June 1, 2011.

Brick Sport Performance Gym
Rusty: I like team aspect of this. I know this type of workout is hard as heck to do without a little “push” from others. I can imagine that people would get fantastic results. What is the best way for people in the LA area to give your SpeedX class a try?

Jarett: The first step is just to come on in.

You can bring a buddy, but you don’t really need one. You’ll find that within 15 minutes, you’ll have made 3-4 friends just by being there. That is our crowd and that is what we’re most proud of – our community.

We’ve got members who have been in athletics and CrossFit for years and they’ll come up to you and give you all kinds of encouragement and advice without any judgment or attitude. If people want to give SpeedX and BRICK’s CrossFit a more casual try, we offer free classes at Runyon Canyon in Hollywood. Most Saturdays through the spring and summer months, people can come to Runyon at 11:30am and jump into one of our workouts.

Rusty: Thanks for taking the time to answer these questions. I like trainers who think “outside of the box”. You and the guys over at BRICK are certainly a great example of this.

Jarett: We appreciate the opportunity! Like I said before, our community is what keeps us going. To have such a diverse group of people come together and not only improve their health but create social bonds is really something we are proud of. We also strive to be the best CrossFit out there.

Our place was designed around a cool and modern loft-style space with great equipment and amenities that a lot of other places don’t provide. The single most important thing, though, is our trainers. They are all high level athletes and competitors who are dedicated to fitness.

They are the most approachable, knowledgeable, and friendly bunch of professionals and they want to help people succeed and exceed what they thought possible.

BRICK Sport Performance
7811 Santa Monica Blvd
West Hollywood, CA 90048
(323) 315 – 0700

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 92 comments… read them below or add one }

Sammy - The Fitness Chronicles May 16, 2011 at 8:28 pm

I love Crossfit when done right. From what I’ve seen at a lot of Crossfit studios form seems to be last on the list of importance on metcon type workouts. I know tons of people that would be injured walking into a gym like that with their muscular imbalances and instability issues.

This isn’t to detract from the point of the post though.

I’m guessing these workouts are mostly metcon based?

James Penn - Revitalise Your Health May 16, 2011 at 8:30 pm

SpeedX sounds really interesting. Shame I’m all the way across the Atlantic!

I’m currently doing the 100 push up challenge and the 200 squats challenge. I know it’s very different to the SpeedX workout but I’m quite enjoying the rapid gains (in terms of number of push ups/squats) I’m doing each day.

Jeff - Get This Ripped May 16, 2011 at 8:31 pm

I really enjoyed Part 1, part 2 was also great, Thanks Rusty.

I discovered that there is a crossfit gym near me and I’m going to join in September. Love the idea that a group of men of women dedicated to elite fitness gathered at one location, I’m sure that it’s a great source support and motivation.

Ryan Colby May 16, 2011 at 8:33 pm

I’m really impressed to see a Crossfit program that is designed specifically for burning fat. A lot of people workout without really understanding what needs to be done to burn off the stubborn goo. Ironically, our company’s exercise products are also based on the Tabata Protocol….it definitely works. Nice Stuff

Ryan – Get Lean In 12

Robert-Build Muscle Guide May 16, 2011 at 8:33 pm

Rusty, this is a great article. A lot of mixed martial artists and guys that practice Brazilian jujitsu are using cross fit as part of their strength and conditioning program.

This workout looks incredibly intense and I can see how would help anybody get leaner and build muscle quickly.

Thanks again,


Jared - Blowtorch Belly Fat May 16, 2011 at 8:33 pm

This is cool stuff Rusty and Jarrett. Thanks for the interview. I find it hard sometimes to come up with different interval variations for clients, especially with limited equipment. But this seems to really cut the cake. I can only imagine the “after burn” effect of this type of workout. The amount of calories you must burn is through the roof!

Ryan Magin May 16, 2011 at 8:33 pm

Thanks Rusty, I would assume this is just kinda an advanced version of the tabata protocol def very intense…

Not sure of the ability of an advanced trainee being able to kep up with this pace as the weights go up to keep prgressing burnout would be highly likely?

Not sure though jus a thought

gym.Hodgson - Homemadegymstuff May 16, 2011 at 8:34 pm

Rusty, this Crossfit concept just gets better – visit Homemagymstuff for more ideas!

Chris Cannon @ FreeMuscleBuildingTips.com May 16, 2011 at 8:36 pm


Thanks for posting this interview. I still have to try out a Cross Fit Gym to see what the workouts are like (my buddy owns a Cross Fit franchise).

I agree with you, I’d probably stick with my home gym and commercial gym training and use this as a supplement; not sure I’m ready to do a full transition to Cross Fit type training.


Troy - Cube.Dweller.Fitness May 16, 2011 at 8:37 pm

Great post. The combination of martial arts background and fitness seems like a common thread I’ve seen at various Crossfit boxes. I understand why – the adrenaline of the workout is awesome.

Without access to a Crossfit box myself I’ve adapted and tend to combine bodyweights and high intensity workouts. SpeedX sounds like something I would just LOVE.

Tabata intervals of eight exercises would be a killer workout. I’ve done several combinations. I’m looking forward to digging through your PDF of the SpeedX workout.

I see you mentioned handstand pushups. Any suggestions on working through plateaus? I’ve gotten stuck at 13 reps.


Paul Vernon - Cubicle Warrior Blog May 16, 2011 at 8:39 pm

This is pretty awesome, I’ve been doing some crossfit as well but the travel time to a crossfit gym takes its toll on me sometimes.

Very interesting to see how this would play out in a backyard setting. Thanks for the free download!

Raymond - ZenMyFitness May 16, 2011 at 8:39 pm

SpeedX sounds awesome I know traditional crossfit and tabata by themselves are guaranteed fat burners but mixing them together is an incredible mix. I reckon you’d be on your knees in a few minutes.
Wth Jarrett’s type of workouts and are a good diet, getting lean wouldn’t be too far away and of course endurance strength would go through the roof.
Can’t wait to try out the sample workouts.

gym.Hodgson - Homemadegymstuff May 16, 2011 at 8:40 pm

Dang! Hit return by mistake – meant to add that I’ve a fatloss blast from the past using a li’l old MATRIX rep protocol; fast, efficient and it works too!


Ryan - Extreme Bodyweight Workouts May 16, 2011 at 8:40 pm

Great Post Rusty!! I just downloaded the E-Book. What really grabbed me were two things, 1. The variety that Jarett utilizes with Speed X, it really hones in on periodization training. Short intense exercises all different equals rapid results. 2. The community, some times people can get isolated and zeroed in on their own routines, adding yourself to a community will really help with accountability and motivation.

Thanks for the great post, wish Brick Sport was close to my neck of the woods.

Craig - Hollywood Body Fitness May 16, 2011 at 8:40 pm

There she is! Brick Crossfit is where I train. Jarett is an awesome Crossfit coach (ranked 10th in the world as a Crossfit athlete) and we have some of the best programming you can find! Stop by if you’re in the LA area for an ass-kicking WOD.

Srdjan - Bloom to Fit May 16, 2011 at 8:41 pm

Whoa this is some really great stuff! SpeedX looks insane. Thanks for sharing that PDF.

My question is whether these types of classes are offered in any other Crossfit gyms across the country? Or is this something specific to Brick Sport Performance. I can see this type of training becoming really popular.

I hope there are some videos of SpeedX training on your website because I would love to see what it looks like.

Thanks for the interview Rusty!

Tom May 16, 2011 at 8:43 pm

I’ve always been intrigued by Crossfit. It just seems like a badass way to train.


Jeremy Priestner | Art of Lifting May 16, 2011 at 8:44 pm

I don’t know how I’d feel about giving up lifting heavy weights, but I can tell by looking at the workout that Jarett posted in the pdf that his gym’s philosophy is phenomenal for fat loss. It truly takes the Tabata style workout to the next level.

Eric U May 16, 2011 at 8:48 pm

The stations setup sounds great. I like to have some organization with my routines, so this sounds like it’s right up my alley.

Fitness training programs May 16, 2011 at 8:51 pm

Good interview Rusty. I am a big advocate of variety in workouts as I find people don’t push as hard when it gets monotonous. Speedx is a great example of adding variety and spicing things up and it seems as though they have safety in mind. My biggest gripe with most crossfit gyms is the intensity of the workouts which can be hazardous to someone who isn’t use to the rigors of this kind of exercise. It takes a special individual to be able to put up with the demands of a regular crossfit gym and not get injured or put in a compromising position health wise. Enjoyed the interview as always good stuff!!!

Wayne - Bye Belly Fat May 16, 2011 at 8:52 pm

I love this type of training for both fat loss and conditioning. The Metcon workouts that crossfit does are great not only to keep you motivated but they also have a lot of variety. I think the thing with their WOD on their website is the randomness of the programing doesn’t make a lot of sense to me. That’s why working at a Xfit gym is a great way to go.

Dave - Not Your Average Fitness Tips May 16, 2011 at 8:54 pm

Sounds like a great program. Combining Crossfit and Tabata intervals is an excellent approach. This definitely seems like it would have broad appeal since it keeps people moving and keeps workouts exciting. Fat loss seems almost certain if you can make it through one of these grueling sessions. Thanks for a great interview!

Dan - Niche Marketing Blog May 16, 2011 at 8:56 pm

Yes! I agree with the others that SpeedX sounds like a great workout and a fantastic way to get in shape! I need to get up to speed first though, lol.

Rusty: Thanks for the sample workouts PDF!

Margaret May 16, 2011 at 8:56 pm

Ah man, I wish I lived in California. The SpeedX workout seems like lots of fun and the gym looks really cool too.

What creativity Jarett has to break out of the traditional and monotony of regular gyms. I downloaded the sample PDF and seems like a very energizes workout, I just wish I could actually take the class in CA.

Thanks for the info on the think outside of the box SpeedX program.

Margaret – Superbodyfitness

Gregg - FItness Tips May 16, 2011 at 8:58 pm

Great interview, Rusty. As you know, I’m a big fan of interval training and the Tabata protocol (20 seconds on / 20 seconds off) so I find this really informative. I’ve been doing similar workouts lately to burn off some fat I put on while waiting for a variety of injuries to heal.


Robin - Toxic Beauty Blog May 16, 2011 at 8:59 pm

Great interview! If I loved in Cali, I’d definitely be going to your gym!

I think high intensity training is the most beneficial and I will definitely take advantage of the sample workout. It’s always great to vary your workout and maximize your fat loss in a shorter amount of time.

Thanks for the freebie!

Robin – Toxic Beauty Blog

Ray - Six Pack Abs Diet May 16, 2011 at 9:03 pm


Wow! The SpeedX workout seems like a pretty intense fat loss regimen. But the environment Jarret has created at BRICK is even more impressive. From the pics it definitely has that cool factor and the team aspect makes it a can’t lose proposition.

Does Jarret have any plans to expand to the east coast?


Kevin - Free Crossfit Recovery Drinks May 16, 2011 at 9:06 pm

Dang. BRICK sounds like an amazing place. That’s the kind of workouts I love doing (they’re fun & brutally effective) but what I most love is that you’ll let us try it out for free. My wife and I may be heading out to the LA/Hollywood area this summer and I just might have to swing by. Sounds like a blast. Oh… and thanks for the workout plan .pdf. (LOVE the layout by the way!)

Sheldon May 16, 2011 at 9:06 pm

Thanks for the heads up on the post. Excellent style of training not only for functional fitness but weight loss. the interval and fartlek style of training interspersed with compound resistance should be a part of any weight less program.

Joe - Solar Pool Cover Guide May 16, 2011 at 9:10 pm

Crossfit rules!

Dave - Not Your Average Fitness Tips May 16, 2011 at 9:11 pm

Great interview. Seems like a no-brainer to combine Crossfit with Tabata intervals. Fat loss seems inevitable. I like the fact that workouts are always different…keeps classes interesting and exciting. Certainly a challenging 45 minute routine…maybe throw in some steady state cardio after to burn all those fatty acids released by the high intensity intervals. You’ll get lean in no time!

Chad- Johnny5Fitness May 16, 2011 at 9:12 pm

The biggest attraction to SpeedX I see is the part of community and supportive instructors.
I’m generally a big fan of the Iron, but I love to take breaks for motivation and to just try something new.
Spin classes and other similar programs never really interested me. I’m going to check around here locally for the closest thing I can get.
Summer is when I like to take a break from the iron…
Thanks Rusty!

Travis Speegle May 16, 2011 at 9:13 pm

Thanks for the interview and sample program Rusty!

Sounds like a great spin on traditional CrossFit and Tabata protocols.

One look at the sample sessions and it’s easy to tell that this program will be absolutely brutal. Getting through these sessions on a regular basis should virtually guaranty fat loss like nothing you’ve ever seen before.

I may have to make a trip down to Santa Monica just to get a session or two with these guys.

Jonathan - TREK2BEFIT May 16, 2011 at 9:14 pm

Rusty…this is some awesome stuff and a great interview! I’m a crazy P90X guy myself, but I keep hearing a lot about this CrossFit program. I don’t know too much about CrossFit but I’ve heard a lot of good reviews on it.

I’ll actually be in LA the second week in June so I’ll have to hit this gym up. I can’t wait to finally try out a CrossFit workout to see how it compares to P90X.

Joe - Solar Pool Cover Guide May 16, 2011 at 9:19 pm

Great article. If I am ever in the area might do a drop in. I like the upscale look of the place!

Lorenz Vauck - XARC Online Mastering Audio May 16, 2011 at 9:24 pm

As a audio mastering engineer I don´t do to much for my fitness when sitting in front of the screen all day long. I will take a look at SpeedX, it sounds amazing.

Jordan - The Healthy Teacher May 16, 2011 at 9:25 pm


SpeedX sounds great, and down loaded the PDF (thanks!). I think this hardcore Tabata routine seems challenging as hell!

I know when I introduced Tabata to my students, they thought I was kidding. 20 seconds of work: 10 seconds rest. String it together with challenging exercises and it creates one hell of a workout. Congrats on the growing movement.

If I am fortunate enough to visit your facility I would love to try a workout!


Kevin - Faster Workout Recovery May 16, 2011 at 9:26 pm

BRICK looks like the kind of place that I’d love to check out. I love doing these kinda workouts at home (I never was much for going to the gym)… but I’d check out your place for sure. My wife and I are actually thinking about going to LA this summer, so I might take you up on your offer to come try you guys out. haha Oh, and thanks for the .pdf (LOVE the layout by the way!)

MAXbarbell for weightlifting shoes May 16, 2011 at 9:27 pm

Speaking anecdotely, some of my best results have come when I incorporated Tabata/intervals into my training. It is not suprising that SpeedX produces great results emphasing this training mode. Keep up the innovation!

Workout playlist guy May 16, 2011 at 9:36 pm

I’d be interested to know if you use workout music and if so what playlists you use with crossfit…

Katie ~ Run For the Bikini! May 16, 2011 at 9:41 pm

Awesome interview, I’m definitely more interested in this SpeedX version than regular CrossFit because of the heavy lifting aspect. SpeedX actually sounds very similar to the workouts I get with BodyRock although maybe a little longer. I have become quite fond of interval training that uses bodyweight exercises 🙂

Travis - STRONG, JACKED, ATHLETIC May 16, 2011 at 9:42 pm

I know for a fact that Crossfit works!

Just go to one of their events. Tons of jacked and ripped up people!

When you eat right and train intense, your body has no other choice but to get completely SHREDDED!

I like to implement different Crossfit protocols into my routines from time to time.

In fact, I’ll be competing in the Crossfit Regionals in a few weeks in Chicago!

If anyone is in Chi town the 27th, 28th, and 29th, hit up the Navy Pier!

Gonna be a tough one!

Asian Wonder - Personal Trainer Tai May 16, 2011 at 10:01 pm

When I was the Lead Personal Trainer at the biggest Gold’s Gym (5,000+ members daily) in Austin, TX (most health conscious city in Texas) I always made it mandatory for all my clients to take at least one group exercise class each week similar to crossfit and speedx.

I did this after discovering the massive benefits of group exercise classes including:

1. Keeps clients ACCOUNTABLE and NOT quit. People feel guilty if they quit because they don’t want others in the group to think they are a quitter. This uncalled for, “social pressure” to continue kept the client working out.

2. Most new gym members feel ALONE in their fitness struggle. In their minds, it’s a battle to lose weight! Exercise classes provides a “team” effort atmosphere which encourages the client NOT to quit because they can clearly see that they are not the only ones out of shape and that others are fighting the same fat loss battle too.

3. It is the nature of humans to be COMPETITIVE, no matter what we do. I like to use this internal competitive nature in people and stick my clients in a group setting so that I the “group” will push and motivate my clients to work harder and not quit.

4. Lastly, group exercise classes are always much more FUN & SOCIAL!

In my 19 years of research & training, I have discovered that nothing changes the physical and mental state of a client faster then weight training and nothing motivates an individual to continue and not give up more so than group exercise classes.

I was unable to weave these two components of weight training and group environment together seamlessly when I was their Lead Personal Trainer at Gold’s Gym due to silly rules and regulations.

Therefore, I’m glad to see that Jarett and his crew has put together SpeedX so that people can get the insane benefits of weight training (physical component) coupled with massive benefits of a group environment (mental component).

Keep it up Jarett, I’ll definitely swing by for a class when I’m in the area!

Asian Wonder
Your Online Personal Trainer

Alykhan - Fitness Breakout May 16, 2011 at 10:05 pm


Nice interview. I can also see SpeedX becoming mainstream as more and more people experience great results. Do you know of any plans to expand BRICK style gyms and SpeedX across the nation? We have CrossFit here, but I’d love to check out these specific classes if they make it over to Florida.


Jeanette - Best Body Building May 16, 2011 at 10:23 pm

Very informative article. I still have to try out a Cross Fit Gym to see what the workouts are like. I like using my Home Gym. But this sounds really interesting.

Kyle Battis - Burn The Fat Inner Circle May 16, 2011 at 10:26 pm

Hey Rusty,

“Rusty: I’m one of those people who actually enjoys a typical commercial gym, but also likes the idea of doing some workouts in a CrossFit type of environment”

***I’m one of those guys too. I dog the crossfit style workouts a few days a week but I like heavy lifting too.

Great interview,

Kyle Battis

Francis Cole May 16, 2011 at 10:45 pm

I know this place!
I have been past it a few times but never looked in, after reading this I will be checking it out soon, thanks for the post.

Sam- Look Like An Athlete May 16, 2011 at 10:55 pm

What appeals to me about Crossfit is the way they incorporate power movement exercises, Olympic style movements.

Getting someone to use weights that incorporate as many muscle groups in one movement is definitely an awesome workout and one that is very athletic.

Great interview and looking forward to reading the PDF!

Chuck May 16, 2011 at 11:47 pm

Was surprised and excited to see this blog on Crossfit having only known about such training for a couple of years.Didn’t know these concepts have been around for so long.We are introducing as many as we can in the Carolinas to this aspect of strength and metabolic training.The 3 days on 1 off may be a bit much for guys and gals in their late 50s like me.I know what my limitations are after 30yrs of bodybuilding.Crossfit training can still be incorporated but as we age we are more prone to injury and take longer to recover from it.I don’t care how many egg whites you eat.Would like to hear from others about what Crossfit means to them.

Anna @ Path to Fat loss May 16, 2011 at 11:59 pm

Hey Rusty,

My workout design at my bootcamps are a lot similar to SpeedX. Not all bootcampd are the same just like not all Crossfit facilities are the same. I find that the general population gets bored with traditional gym workouts. The variety of workouts I design keep my clients coming back and keep getting results.

Thanks for spreading the word on this.


Howard - Energia Fitness May 17, 2011 at 12:05 am

Hi Rusty

Like the sound of this and bringing more of a community aspect into exercise is one I would like to see more apparent in the commercial gyms. There are just too many people wandering about on their own who would really benefit from support and motivation of others. I still think the hybrid model of a traditional gym with this type of training along side would be very popular as you can get the best of both worlds. In fact does anybody fancy opening one up?
Great workouts



Jason - Muscle Building and Fitness Workouts May 17, 2011 at 12:17 am

Love the look of the gym. I know this is a small point but you say that there is no use of treadmills or other machines.

A rower is a machine.

As machines go it is one of the better ones but it still is a machine. Not a good idea to say that you don’t use them when they a major part of your workouts.

Krsnendu - Free Triathlon Tips May 17, 2011 at 1:17 am

Coming from an Ironman triathlon background, I like the fact that this type of circuit training has variety and can be done in a short time and really keeps the fat off. Just what I need in winter when I am mostly working out indoors.

Then in Summer I am ready to hit the streets. Should also look pretty good at the pool too. 🙂

jason May 17, 2011 at 2:06 am

I doon’t want to be a downer- but I’ve always had my best results when i focused on a goal- like in Visual impact. Strength Training to get strong- Cardio intervals to get lean. Any time i try randomized routines or crazy circuits- I can get good at the circuits- but i’m not stronger or that much leaner. I truly think Visual Impact would yield superior results for physique transformation than any Crossfit workout. Plus- the ability to work in the olympic lifts in VI is awesome.

Dan May 17, 2011 at 2:10 am

I’m fairly new to both Brick and Crossfit (was a first-timer right when Brick opened last November) and was not by any stretch of the imagination an “athlete”. 6 months later, it’s changed my life. What makes Crossfit (and Brick!) so awesome is the team aspect. There’s no way I could push myself the way I do at Brick by myself in a big box gym or at home. Not only is the programming of regular Crossfit workouts and SpeedX far more cohesive than anything I could put together on my own, but the community and friends you make leads you to take your health and fitness to a new level. No more listening to your iPod and lifting weights or running on an elliptical – this is a team exercise.

Definitely come check Brick out; they have something for everyone interested in their personal fitness.


Kris - Health Blog May 17, 2011 at 4:02 am

I’d say Crossfit is probably my all-time favorite workout, it is amazing for fat loss since a lot of the workouts are pretty much like a really tough high intensity interval.

If anyone is interested in what a basic crossfit workout is all about, then I’ve written about the Crossfit Workout of the day over here: http://www.kriskris.com/crossfit-wod-workout-of-the-day/


Tristan - TristanLewisFitness May 17, 2011 at 4:04 am

Great interview Rusty, and a really impressive gym. Definitely a design style I bet we see more of. The training is superb. We do this in our boot camps, with continual progression and change up / form check etc. Great results for anyone who sticks with it. Funny how many clients say how much they dread some of these exercises but keep coming back. Again, that gym looks like one of the coolest places to train. Well done to Jarrett Nice.

Rafi - Fitness Tips May 17, 2011 at 4:34 am

Seems like a cool gym. It’s nice to see a place where people are really able to workout and push each other

One thing I will say is everyone there looks like they’re already in great shape. It will be interesting to see if people not already conditioned are able to do these kind of workouts.

Cool post.


Mark's Fat Burning Food and Fitness Blog May 17, 2011 at 5:53 am

Sounds a lot like the FBM Training I have developed …
It works, for sure!


Dave Raven May 17, 2011 at 6:38 am

Hey Rusty, Your tips and wealth of knowledge just never stops. Keep up the great work

Ronsingh May 17, 2011 at 7:02 am

I like this post. You get a ton of guys who want to build muscle but see some major fat gains when they do. The sample workout Would be a great addition to those guys suffering from “skinny fat syndrome”. It can be easily added to a few off days in your strength and mass program to get you beach ready. That doesn’t mean to say that you shouldn’t pay a large portion of your focus to your diet to keep fat gains at a minimal.

Bill - Boundryless Living May 17, 2011 at 7:15 am

Hi Rusty,

Great story Rusty.

Really creative using the Tabata protocol with exercises that really work the whole body. Great part is how adaptive it is for martial artists, or anyone looking for a great way to get fit.

Best part is the community support. It is always amazing what can be accomplished when motivated with support !

Keep Going ~ Keep Growing !!

Bill – Boundryless Living

[email protected] May 17, 2011 at 8:06 am

This looks amazing. I want to try it as a replacement for intervals. I’m back in LA in 6 weeks so I’ll take Jarett up on his offer.

Would you recommend this to everyone or just people with a pretty solid base of conditioning?

Xtreme Fat Loss Diet May 17, 2011 at 8:31 am

It’s certainly one way to never get bored during your workouts. Is there any difference as to what order of stations you do this?

April-Mommy Does Pushups May 17, 2011 at 10:11 am

I love doing tabata intervals. I got good results doing that within my own workout. Paired with Crossfit type work, should be fun. Hard but fun. I need to get my body back after baby and am working on a game plan. Got my body back after my last pregnancy, but I was 28 at the time. I’m 35 now and I know that it may not be as easy as being pregnant in one’s 20’s. But I definatly want to get that body back.

Before I got pregnant the 2nd time I did incorporate some of the Wod. Being a personal trainer myself, sometimes I don’t have a lot of time. I liked doing the rounds as fast as possible(with good form of course!) I was able to stay fit even with a busy schedule. too many of my personal training peers would start their pt job fit and then end up out of shape due to our schedule. I never had that problem. Of course when I had the time I would do other types of workouts, but I found there was a time and place to put crossfit wod’s in my schedule. Kept things interesting!

I’m actually doing a few prenatal workouts right now….and did a few WOD from crossfitmom. com where the workouts are scaled for pregnant women!

Raza - Workout Routines Guy May 17, 2011 at 10:34 am

I’m loving this series… Makes me want to find a CrossFit gym here in Chicago. I used to practice martial arts too. Kinda hard to make time for the gym with a 3 1/2 year old and a 2 week old at home though.

Gonna stick with body weight workouts for now.

Darryl May 17, 2011 at 10:39 am

I love the community aspect of the gym. I think having like minded people with a common goal has been a success model for everything from nation building to the space race. I know that in my own battles with the scale I have been helped by having others in the same boat with me.

Sean - Skinny Fitness May 17, 2011 at 11:28 am

Great Article. I’ve been recommending Crossfit for a while, but this fat sizzling workout method takes it up a notch!

Donna May 17, 2011 at 1:07 pm

Hi Rusty,

Thanks for the article. I’ve been doing HIIT in the gym for the last month now and I really notice the belly fat melting away. The SpeedX concept sounds like a great addition to anyone’s workout. Great stuff!

Ahmed-LivingNotSurviving May 17, 2011 at 1:24 pm

Great article Rusty! These workouts are going to be very useful, especially since I’ve found that the only caveat for me when it comes to intense workouts like this is form. As long as you focus in on form, the workouts are great, and the results are even better.

Greg - Kinobody Fitness Systems May 17, 2011 at 2:25 pm

Awesome Workouts!

The tabata protocol is definitely extremely effective. However some people just use the tabata protocol. I think this is a big mistake and you use should utilize a wide array of different intervals to reap the most benefits.

As for maximum fat burning I believe nothing is more effective than intense treadmill intervals however this workout gets pretty close.

Tanisa-Secrets of Thin People May 17, 2011 at 2:47 pm

Cool article! Definitely going to check this place out since I live in LA. Excited that they have a 7 day pass. Yupee! New workouts that challenge all of your muscles are always fun 🙂

Nikki May 17, 2011 at 4:53 pm

Hi, a great blog & fantastic way to workout! Keep it coming.

Nikki -superfitdirect May 17, 2011 at 5:09 pm

Fantastic blog, some great information, keep it coming.

Kelly-Fitness Overhaul May 17, 2011 at 6:07 pm

Speed X sounds like it will be great. I really enjoyed this interview and can tell from it that Jarrett and the rest of his staff at Brick “get it”. He was talking about making friends within the first few minutes of being there. That is a big void in the marketplace for gyms right now.

My friend owns a Crossfit gym in Pittsburgh and she also is big on the camaraderie of everyone. I think the key to Crossfit and its increasing popularity is not only that it works, but it is a way to meet friends and have a great time. The social aspect is so big in life right now and Crossfit addresses that while also allowing you to train harder than you’ve ever trained. The majority of other gyms have so many people so close together but never making eye contact and continuing to be strangers. Great interview!


Adam-The Fitness Chronicle May 17, 2011 at 10:12 pm

I am really impressed with the social interaction of the workouts. I also really appreciate the “look” of the gym. Combining both of those elements is a win-win situation. Looks like I need to move to California. Great interview!

Sue May 18, 2011 at 12:04 am

I used to love doing handstands against the wall as a kid. Don’t think I would be able to do it again let alone handstand pushups. Wish I could though.

DIY Strength Gear May 18, 2011 at 7:45 am

Speed X – great concept and more great stuff Rusty, thanks

Chuck May 18, 2011 at 7:46 pm

I don’t think I can do a handstand pushup either but I can do a head stand.Crossfit training is alive and well in the Carolinas.Proper form is very important.Better to do less and be consistent than do more and have down time.

The Safe Weight Loss May 19, 2011 at 1:03 am

“I’m guessing these workouts are mostly metcon based?”

Yea, I am guessing so too. Was thinking the exact same.

Trey May 19, 2011 at 10:45 am

I had a lot of the same issues with crossfit as his clients. I enjoyed the intensity, but when applied to the oly lifts I injured myself quickly.

I definitely will be trying the sample workout. Looks pretty killer.

Leslie - Nutrisystem Coupons May 19, 2011 at 1:29 pm

Super informative interview. And thanks for the free sample pdf.

Robert May 19, 2011 at 3:18 pm

Crossfit is an accident waiting to happen. If you are an MMA Fighter, Baseball player, Football player, Boxer, etc., and have real tallent, and a chance to make big $$$ at it as a Pro, sure, take your chances. But for everyone else, you have to ask yourself, “I want to be fit, but fit for what”. Most people want to be in great shape to meet every day life, play sports on the weekend, and look good, which really is what Fitness Blackbook is all about. Go to a regular gym, do cardio, eat well, and above all, don’t do something that you have great potenital in getting hurt at that will sideline you while you recover. Remember Rusty’s post how he screwed up his back.

Tatianna May 20, 2011 at 5:04 am

Rusty you have the best fitness blog! The Best!
I have to try CrossFit, I never tried it. Thank you for a great post

Modern Man Fitness May 20, 2011 at 7:17 pm

CrossFit is kind of neat, but if your training for a sport I would stay clear of it. It’s all over the map.

Ian - Home Workout Blog May 22, 2011 at 3:11 am

Great interview, Rusty. The tabata intervals x 8 sounds intense!

These are the kind of workouts I like to do – interval training for conditioning, strength, and fat loss.

I am planning on moving to LA in a few months, I will have to check this place out.


Ian - Home Workout Blog May 22, 2011 at 3:35 am

I notice that a lot of the people commenting have concerns about crossfit injuries due to olympic lifting.

Here is one suggestion, especially for those people who are trying to follow CrossFit’s WOD (workout of the day) on their own, without coaching:

Some excellent MMA/Boxing trainers like Ross Enamait and Matt ‘Wiggy’ Wiggins have often recommended replacing barbell olympic lifts with their dumbell variations.

The thinking goes something like this: Performing Olympic lifts safely requires a fair amount of training, something that many athletes do not have the time/interest/resources/opportunity to pursue.

Not to mention, if you were training for an MMA bout, how would you feel about adding Olympic lifting skill work into your already full schedule of grappling, boxing, and conditioning work?

Dumbell variations of the Olympic lifts are easier to learn, less technically demanding, and safer, allowing the athlete to gain strength and explosiveness while minimizing risk.

Personally, though, with all that said, if I had easy access to an outstanding olympic lifting coach, I would jump at the opportunity to learn from them. The overhead squat, for example, while just a part of one Olympic lift (the snatch), will expose (and with proper coaching, remediate) all sorts of hip, shoulder, ankle imbalances/inflexibility/weakness.

But all of this is sort of going off on a tangent. The speedX workout in the pdf looks looks like an ass-kicker, and I can’t wait to give it a try!


GymyGym May 24, 2011 at 12:14 am

Really great interview. It is awesome that they have built such a community with such enthusiasm about the exercise they offer there. That is really the most important aspect. If you have friends and a community it helps you take exercise from a dull 1-2 hour block of time you need to section off to stay healthy, into a integrated fun activity of your life. Which is really the goal, living a more active healthier lifestyle.

Leo May 24, 2011 at 8:07 pm

Rusty and all the others,

I have never been interested in changing my body or transforming myself.

I just want to enjoy life and an healthy natural body while also taking care of it. At 17 I used to be average but lean and I felt good and was proud of my body. Then I started to become more flabby and gained a little fat. All I want is to keep the body I’ve always had fit, I don’t want to change it into something else.

And still all the trainers I have consulted proposed me ways to change my body, to become athletic, to build muscles, to look like a football player or whatever. Something doesn’t click in them when I say that I want to do the minimum to just keep the body I have always had fit without drastically changing it.

I was wondering if CrossFit would be the way to achieve this.

Gabriel Martinez NYC Personal Trainer June 22, 2011 at 4:58 am

Being the NYC Personal Trainer that T am, I only have two words for Crossfit: THE SHIT! This workout will get you lean and buff all while making you fitter than a marathon! you will feel like james bond.

Personal Trainers In Maryland July 21, 2011 at 1:58 pm

This Crossfit concept is perfect! It’s great for conditioning, strength, and fat loss. I like the whole SpeedX idea because it’s a unique twist on traditional CrossFit. Great stuff!

Randy - Daily Fitness Tips February 3, 2012 at 7:42 am

Thanks for the article on CrossFit. CF is a great way to get fit. Someone who is involved with this type of fitness is a much better rep for fitness than say a marathon runner. The weightlifting aspect of CF however is a challenge for many people and SpeedX is a great alternative.

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