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CrossFit is a free program. It's completely "open source" insofar as the exercises are published and free to use without charge. You just can't slap CrossFit logos on everything and try to make money off of it without becoming an affiliate. You can do a great many CrossFit style workouts with bodyweight alone. Some ideas include: Squats (box, air, ...

Creatine naturally exists in animal protein sources, so it will be effective as long as you are creatine deficient. The effects of creatine will lessen as you reach the levels your body needs. Summary of points from Creatine: Side Effects, What it is, What it does: You will gain weight. Initially 2-4lbs water weight, potentially muscle Muscle increases ...

Grams to cups make little sense without knowing the density of the substance being measured. Since you know a scoop holds 1 serving (~28.5g), you'll have find out the volume of that scoop. Fill the empty scoop with water Pour the water into a measuring cup Repeat until you reach 1/3 cup The number of times required to get to that mark is the amount of ...

Join a Meetup group You don't need a program, you need people already doing it to join with. To stay motivated during a high intense workouts you'll need other people do to it with. It's free and unless you live in the styx you should be able to find a P90X or equivalent fitness group near you. From my personal experiences with meetup doing other ...

As far as a diet plan, I highly recommend The Whole30. It is a 30 day challenge with a paleo-centric focus, and is basically described as: Cut out all the inflammatory, insulin-spiking, calorie-dense but nutritionally sparse food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be provoking. Push ...

One possibility is the Body4Life program. It too is 90 days (to start), but gears you to a lifestyle change. I did it about 10 years ago and went from ~165 lbs to ~152 lbs and from 15% body fat to about 4% body fat. P90X is intriguing. But, I know a half-dozen people who started the program and didn't get past the fourth week for various reasons. I don't ...

Get your diet inline, cut out the crap, and start with walking and body weight exercises (air squats, pushups, etc.) Make sure you are doing full range of motion movements and getting some stretching time in too. Just get your body use to moving then start the program. If you need to stop during the routine, do so, no need to kill yourself during a workout.

I've had good experiences with Nate Green's Hero Workout. It's a 3-month program covering diet and exercise, focusing on initiating a full lifestyle change. The workout itself is pretty intense, but not brutally so. It took me about an hour per day. There's also You Are Your Own Gym by Mark Lauren and Joshua Clark. It covers 4 full bodyweight programs of ...

You're back is always going to be sore after workouts because some people hurt their back or back muscles and always will have soreness because they think rest will help and then they go all out again a week after rest. Some bodies are not made for intense training. I could never use P90X due to my low back muscles. The angels of their movements just isn't ...

I rested for about 3 weeks, then started doing some cardio (on an elliptical) daily for a week. Yesterday I started working out again and things seem to be moving forward again. I just need to make sure I don't overwork my lower back muscles again. It just took some time of rest to heal.

I'd add a few things to hobodave's response: Crossfit Bodyweight Workout Resource. Awesome PDF that lists just about every kind of workout you can do with minimal or no equipment. Broken down by categories: "metcons, no equipment required", "metcons, jump rope, rings and pull-up bar required", "running workouts", "endurance challenges", etc. Many ...