As we move towards the 5th and final week of the CrossFit Open, it would be remiss of me not to mention the outstanding results that our eldest member has achieved.  Mark Uren is competing in the 60+ category and at this stage of the competition, is sitting in first place in Australia, and 81st worldwide.  What this means is that Mark should make the top 200 worldwide after the final workout and he will then be eligible to participate in the 3 week online qualifying process for the CrossFit Games.  This is epic!

Just making the top 1000 in a country is pretty damn good!  Coming first is superhuman and inspiring for the rest of us mere mortals.

None of this has come easily.  Mark has been working hard over the last couple of years not only during regular classes but also in one-on-one sessions with Bunnings.  He definitely has not let his age dictate what he can and cannot do.

On behalf of all of the GEO members, I want to wish Mark all the best for 19.5 and the Games qualifying that will follow.  You give us all hope that getting older can still mean getting fitter.

All the best buddy.  Everyone at GEO is behind you. 



Shoulder balance

A. 4 sets (superset) of:

10 Double KB Z Press

10 Rear Delt Raises

B. 4 sets of:

10 Single Arm Upright Rows each arm

10 Hollow Rocks

C. 4 sets of:

10 Scap Activations

30s Side Plank each arm


20 push-ups

800m run

Then 3 rounds of:

16 Frogs

16 Mustangs

16 Kick-sits

Then 800m Run

20 push-ups


5 minute squat hold

2 minute couch stretch each leg

3 sets of 10 seated Good Mornings on bench with barbell or plates

Published by Wilsy

Crossfit Coach

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