CrossFit From Prison: 21 New CrossFit Routines Designed in Prison to Make You Lose Fat and Build Muscle

5.0 out of 5 stars

Train without a GYM! Lose FAT fast!
"These are really good workouts even if you're not in prison. Especially when you don't have time to go to the gym and they stared at by bunch of creepy guys."
-By Meg Papazian

5.0 out of 5 stars

Lose 11 lbs of FAT in 3 Weeks!
"I lost 11 pounds of fat in 21 days using these workouts. I got them from one of the authors at the beginning of November. They're Badass!"
By Jose Guadarrama

5.0 out of 5 stars

Thin, thin, thin!!!
"Get cut and do it now! I was not expecting much but I was definitely surprised at how simple, and all of it with no weights. Bodyweight plus work equals fit and thin. Thanks Larry"
By Carol

What is CrossFit From Prison?!

We Challenge you to lose 10 lbs. in the next 21 days! And we're going to show you how to do it without spending a dime!

Yes, you cake eating civilians . . . From Prison.

These workouts were designed to work in a prison environment where equipment and facilities are hard if not impossible to find. Larry Ward and Nicholas Black, as well as about 30 other trainers and inmates worked together to develop these workouts for two reasons:

1. Unleash Anarchy on society!

Just kidding. Here are the main reasons:

1. Put on Lean Muscle to Raise your Metabolism
2. Burn Fat now until your metabolism kicks in to do it for you

We’ve developed these routines over a period of several years and they work. Plain and simple they work.

10-30-30 Rule:

The 10-30-30 rule is a guideline for basic workouts and routines in order to maximize your body’s ability to burn fat. Essentially, these are the time suggestions (unless otherwise stated) for your workouts.

10 – minutes of Warm-up (not stretching)
30 – minutes of CrossFit/Strength Training
30 – minutes of Cardiac Exercise (for fat burning)

The way this basically works is that you heat up the body for about 10 minutes before you get started. Once the body is nice and ready, you begin your Strength Training. Now, your body is predominantly burning glycogen (sugar) during this workout. The reason is that sugar is basically the fuel for the muscles. And once you start training, you’ve only got so much of that sugar in there to burn. Once the glycogen/sugar is gone (roughly 26-28 minutes into your training) then your body will look for other sources of energy.

Rather than slogging on with the weight training, it’s much more efficient to switch to your cardiac activities (running, swimming, elliptical machines, rowing, etc.) which will convince the fat cells to start giving up stored calories. Basically, it’s time to burn fat in as efficient a way as possible.

Your Cardio work should consist of Interval-based, low impact, body weight activities that don’t particularly stress any part of the body abnormally. Jogging is cardio, jogging with 50 lb. dumbbells is not. On most aerobic machines you’ll see a “Interval” or “Random” button which will assist you in burning calories for several hours after your session is finished.

Keep 10-30-30 in mind when you’re training on your own.

10 General Physical Skills of Fitness:

CrossFit workouts are a mixture of many different exercises (both with and without added weight or machines) designed to improve the following list of skills, which are believed to encompass the full spectrum of fitness:

• Cardiovascular endurance
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Accuracy
• Agility
• Balance