From a Health Scare to 7th in the World: Mike Pender’s Journey to the CrossFit Games at 71

When Mike Pender first walked into CrossFit Trussville, he wasn’t aiming to compete—he just wanted to feel better. His doctor had told him he was overweight, out of shape, and at risk. Like a lot of people, he left that appointment with a choice: keep going down the same path… or make a change.

Mike chose change.
And he didn’t just improve his health—he became one of the fittest men in the world for his age.

The First Step Was Just Showing Up

Mike started with us the way many do: with small steps. Showing up. Moving. Learning. Building consistency.

Over time, his strength grew. His stamina improved. He lost weight. His cholesterol dropped. But more than that—he found community, accountability, and a renewed sense of purpose. He started doing things he never thought he could: lifting heavy, climbing ropes, sprinting, training with intensity.

He followed our programming consistently, asked questions, and trusted the process. And when he qualified for the Masters CrossFit Games—out of over 300,000 athletes worldwide—we went to work.

One-on-One Coaching, Nutrition, and Game-Day Prep

As his coach, I had the honor of working with Mike personally in the months leading up to the Games. We refined movement. Dialed in pacing. Practiced workouts under fatigue. We ran scenarios, broke down strategy, and tailored nutrition to keep him fueled, recovered, and sharp.

Mike trained like a pro—because he is one. He just didn’t start out that way.
But that’s the beauty of it.

This isn’t about “being elite.” It’s about what happens when someone commits, surrounds themselves with the right people, and follows a plan built with care and intention.

Birmingham, Rope Climbs, and a 7th-Place Finish

The Games were held at the BJCC in Birmingham—just down the road from our gym. For Mike, the nerves were real. He told reporters he “freaked out” when he found out he’d be competing. But like every challenge before it, he showed up and stepped into the moment.

He crushed it. He finished 7th in the world in the 70+ division. And he’s the fittest man over 70 in Alabama.

His family came to watch. His gym family followed along. He inspired hundreds—and he’s still showing up to train like he always has.

You Can’t Fake Results Like This

At CrossFit Trussville, we’ve helped thousands of people improve their fitness, lose weight, and take control of their health. Mike’s story is special, but it’s not rare around here.

This is what we do.

Real people. Real coaching. Real outcomes.
Mike’s story is proof that it’s never too late—and with the right plan, you can become someone you didn’t think possible.

Want to start your journey?
Book a free intro. We’ll meet, talk through your goals, and build a path that works for you. Just like we did for Mike.

📍 Read more about Mike’s journey on ABC 33/40:
Trussville Athlete Competes in Masters CrossFit Games