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.
We set out from the start to be a bit different from the traditional CrossFit model that had developed nationwide. 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. SpeedX was developed around high intensity bursts of activity with low to moderate weights and lots of body weight conditioning.
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.
Rusty: This may be asking for a bit, but I best the readers would love a PDF sample of a typical SpeedX workout. 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. Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. My friend owns a Crossfit gym in Pittsburgh and she also is big on the camaraderie of everyone. These are the kind of workouts I like to do – interval training for conditioning, strength, and fat loss. I notice that a lot of the people commenting have concerns about crossfit injuries due to olympic lifting. 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. 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. After 8 years and 25+ million visitors, I've decided to start from scratch and shut down this site.
For those of you who follow my workouts on my Facebook page, you know that full body workouts are my favorite, and for good reason!
To be clear, a full body workout means you are exercising your entire body with all muscle groups being stimulated in one workout, while a split routine separates muscle groups, or movement patterns into workouts on different days.
Choosing the appropriate muscle-building workout program is important if you are to maximize the time you spend exercising and get clear body changing results.
Alternate Medicine, Benefits Of Foods, Health News, Tips & Tricks Treat Your Heart Right! In Part 1 of this 2 part CrossFit series, I gave a basic overview of what CrossFit is all about.


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.
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. 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. Unlike boot camps or other interval workouts, there is no repetitive motion and use of treadmills or other machines.
Burpees, Handstand push-ups, wall ball targets, parallette bars, and the push-press thrusters. 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.
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?
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. 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.
They should come in about 20-30 minutes in advance to complete their paperwork and warm up a bit for class. 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. If people want to give SpeedX and BRICK’s CrossFit a more casual try, we offer free classes at Runyon Canyon in Hollywood. 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.
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. The speedX workout in the pdf looks looks like an ass-kicker, and I can’t wait to give it a try! It is awesome that they have built such a community with such enthusiasm about the exercise they offer there. 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. How to Tell if a Supplement is Worth Taking.Dramatically Increase Flexibility and Mobility With This 6 Minute WarmupHow Many Carbs Per Day to Lose Body Fat?
Full body workouts can be performed over the course of just two or three days a week, they helpĀ prevent plateaus, especially when you're constantly manipulating your exercises and changing the moves you do. Now I am not saying that spit routines are not good, I find them very helpful when I want to take a day and target a specific body part or body section I find fault with, but to get the most out of a routine, Full Body workouts are the way to go for most. 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. Can you give me a bit about your background that let up to opening a pretty darn impressive CrossFit gym?


Seeing the opportunity in CrossFit, I found partners that were equally excited and we opened up BRICK in November 2010.
While CrossFit is our main focus we also saw great opportunity to develop other programs based on the CrossFit methodology.
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. Can people just pay for SpeedX classes without having to pay the full monthly membership fee?
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. 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. Most Saturdays through the spring and summer months, people can come to Runyon at 11:30am and jump into one of our workouts. 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. 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. Someone who is involved with this type of fitness is a much better rep for fitness than say a marathon runner.
The workout is called SpeedX and from what I understand, it has been working wonders for people in his gym.
The majority of other gyms have so many people so close together but never making eye contact and continuing to be strangers. 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.
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.
The weightlifting aspect of CF however is a challenge for many people and SpeedX is a great alternative. Jarett Perelmutter, of Brick Sport Performance Gym in West Hollywood, agreed to do an interview outlining his new SpeedX system.
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. 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. They are the most approachable, knowledgeable, and friendly bunch of professionals and they want to help people succeed and exceed what they thought possible.



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