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

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

  2. 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.

  3. 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.

  4. 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!

  5. 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!

    Kelly

  6. 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 🙂

  7. 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.

  8. 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.

  9. 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!

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

  11. 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.

  12. 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.

  13. 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!

  14. 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?

  15. 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?

  16. 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

  17. 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.

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