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.
WORKOUT OF THE DAY
STRENGTH
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
OPTIONAL WORKOUT
20 push-ups
800m run
Then 3 rounds of:
16 Frogs
16 Mustangs
16 Kick-sits
Then 800m Run
20 push-ups
OPTIONAL MOBILITY
5 minute squat hold
2 minute couch stretch each leg
3 sets of 10 seated Good Mornings on bench with barbell or plates
