SpeedX ™ – CrossFit for Fat Loss

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
http://www.brickcrossfit.com/

92 thoughts on “SpeedX ™ – CrossFit for Fat Loss”

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

    Mark

  2. 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.

    -Rafi

  3. 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.

  4. 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/

    -Kris

  5. 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.

    Dan

  6. 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.

  7. 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. 🙂

  8. 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.

  9. 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

    Cheers

    H

  10. 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.

    Anna

  11. 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.

  12. 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!

  13. 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.

  14. 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

  15. 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.

  16. Rusty,

    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.

    Alykhan

  17. 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!

    Peace
    Asian Wonder
    Your Online Personal Trainer

  18. 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!

  19. 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 🙂

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