TD 53 - in memoriam

 i remember when i was little, one of the things that stood out to me about nov. 22nd is that people around my mother's age could recall where they were and what they were doing when President Kennedy was assassinated...  today is similar to that day.  we are able to recall the conditions we were in and how we felt during those moments.  everyday from my office building, i look across the water to that empty space and think about how much it changed everyone's lives.

so much has happened in a decade.  what did you do since then?  were you a person of action?  did you join the military? were you active in the community?  did you volunteer to help out the state/federal government?  or are you one of those that just had opinions with no solutions or actions since 2001?...  just stood by and criticized/complained about everything, caring only about yourself and the next party, while some worked and continue to do so to this day?... well today is a reminder that you can get up and do something to help at any point- it's never too late.  so what are you going to do?
-----
this morning HD and i did a recovery workout, post-CMC, splitting up the session into 3 parts: (1) light cardio on the bike & elliptical, (2) a few movements, and (3) a light run on the treadmill.

warmup
10mins on bike at level 5
total: 2.22 miles, approx. 60 calories burned

immediately, 10mins on elliptical at level 5
total: 1.65 miles, approx. 104 calories burned

active recovery (done sequentially and at an easy pace)
situps- 15 reps, 15 reps, 15 reps
hip extension- 15 reps, 15 reps, 15 reps
kettlebell swing (25lbs)- 15 reps, 15 reps, 15 reps
bench press- 12 reps/95lbs, 3 reps/275lbs, 15 reps/135lbs, 10 reps/135lbs
pullups- 15 reps, 15 reps, 15 reps

treadmill
15 min @ 7mph, 1.0% incline
total: 1.75 miles, approx. 206 calories burned

get involved w/or donate to the Wounded Warrior Project

never forget.

-DV _ level ^ fitness