My first week in this community was great. Everyone is supportive of each other and there is no negativity to be seen. This is the kind of fitness community I am proud to be a part of. I completed my weekly goals with enthusiasm. -Cold plunge. I achieved full body stillness in 48 degree water earlier this week, and carried that momentum to today where I reached 5 minutes in the tub with no issues. -calistenics & full body training. Crushed my previous numbers for pullups in a 20 minute circuit. -burpee challenge 5 days so far, getting stronger each day with more controlled breathing & heart rate as my timer approaches 10 minutes. Goals for next week: -cold plunge 7 days, average >3 minutes per day. -training: pick out a program-provided 4 week training program and begin following that once Monday arrives. -crush next week's challenge. -prepare for a 50k in 3 weeks.

Trap bar deadlift - 190 lbs max on the cable machine I have. Don’t have a bar. Strict pull-ups (best set) - I currently can’t do pull-ups as they are agitating my elbow pretty bad not sure why. I did inverted rows and got 33 before form started to break. Towel hang (sec) - 1:00 Race intervals: first vs. last 400 - First was 1:48 and last was 1:42. Posting last weeks because I did a modified interval session this week as I am racing tomorrow. 1. Did you get every session in? Yes though I did a modified interval set Wednesday. Tomorrow will be racing instead of the long run. 2. What were your deadlift and pull-up numbers? Dead lift 190 (max on cable machine) and pull-ups I did rows instead at 33. 3. Any elbow or forearm pain the next morning? Elbow has been agitated slightly with pull-ups. Modifying around it.

Finsihed up Week2 of Strength Advanced Program. I've got 520 burpees in 5 days. Wrist is bothering me and when preforming close grip bench my wrist buckled (opted for suicide grip because of the pain) and crashed the weight on my sternum... but still completed my reps. Ultra training has slumped...

There will be no video evidence, as I am unpresentable. Still trying to rid myself of the chest cough and now my eyes are puffy as hell. Despite this inconvenience, I cranked out my daily 70 highly sought after burpees……. Aroo!

Week 3 of strength done Day 5 of burpee challenge done- today got 104 (total 480).. think I may take a burpee break after Sunday lol Nutrition is a lot better- not feeling like crap anymore or sluggish. Hope you all have a great workout and day!!! Let’s get after it!