December 16, 2006
December 18, 2006

Here is a picture of Sha Guo Zheng, a famous martial artist in China. He passed away a few years ago, but I was lucky to meet his son and some of his top students in Kunming. Internal martial arts is a great complement to CrossFit training, and quite effective.

50 Squats
25 Back extensions
40 Squats
20 Back extensions
30 Squats
15 Back extensions
20 Squats
10 Back extensions
10 Squats
5 Back extensions

Done after a Grappling workout. Squats done sitting to a folded 3 panel matt. Back extensions on the matt, upper body off the edge of a stage, partner anchoring feet.



  1. Anonymous says:

    AHH!! That was fun!! I’m still sore today.

    After Sunday’s excursion, I hit a fatigue wall around 4:00…..then I rolled with Dave for an hour.

    Thanks for the training this weekend, Sr. Brose. Unfortunately, I’ll be undoing all my gains over cases of Miller Lite in NY this week.

    Happy holidays!!


  2. Tom Brose says:

    Great work Christian. Rolling with Dave after the workout can’t be fun. Happy holidays!