Catch Up! Spin Profiles 26-30

Well, now that I'm 15 spin profiles behind, it's time to get writing again!

I left off back in August right before my last big themed spin class: Covers! The game here was to guess whether the song was an original or a cover and who sings the original/cover.

See for yourself if you can guess "Original or Cover"! No cheating! Post in comments.

1. Respect by Aretha Franklin (2:25)
2. Smooth Criminal by Alien Ant Farm (3:29)
3. After Midnight by Eric Clapton (2:51)
4. Everywhere by Yellowcard (3:35)
5. Turn The Page by Metallica (6:06)
6. I Want It That Way by Dyanamite Boy (3:32)
7. The Devil Went Down To Georgia by The Charlie Daniels Band (3:44)
8. All Along The Watchtower by Jimi Hendrix (3:59)
9. Red Red Wine by UB40 (3:04)
10. Blue Suede Shoes by Elvis Presley (2:00)
11. I Will Survive by Gloria Gaynor (8:02)
12. Time After Time by Quietdrive (3:05)
13. Cat's In The Cradle by Ugly Kid Joe (4:04)
14. ...Baby One More Time by Bowling For Soup (3:29)
15. Proud Mary by Tina Turner (4:59)
16. I Am The Walrus by Bono (4:44)
17. Such Great Heights by Iron & Wine (4:11)

Spin Profile #27: Cecilia
I created this spin profile to congratulate my spin buddy Cecilia upon her dissertation/defense completion. I pulled out my stalker skills and looked up her favorite music on her facebook page. That's what it's there for, right?

1. Cecilia by Simon & Garfunkel (2:55)/Warm Up Mix
2. Persiana Americana by Soda Stereo (4:52)/Run @ 1 w/10 sec pickups
3. Friday I'm In Love by The Cure (3:35)/Jump Mix
4. Suerte (Whenever, Wherever) by Shakira (3:14)/Verse: Seated Cadence; Chorus: Standing Surge (alternate choruses, HP 2 <==> 3)
5. Drums of Belfast by Scythian (2:54)/Cadence; Increase Resistance every 30 sec FR ==> 2
6. She Wolf by Shakira (3:08)/Modified Jumps, (Middle of Seat ==> Back of seat, Standing HP 3)
7. Ojos Asi by Shakira (3:58)/Stair Climber Intervals. Standing HP 2. 60 sec bounding @ 3 (high resistance), 30 sec recovery @ seated, FR
8. The Prince of Parties by Flight of The Conchords (1:48)/Easy Cadence, Active Recovery
9. (I Can't Get No) Satisfaction by The Rolling Stones (3:43)/Run with pickups @ 1.5
10. Summer of '69 by Bryan Adams (3:34)/Cadence & Climb, Standing HP 3, 1.5 ==> 3. Steady!
11. Beautiful Liar by Beyonce & Shakira (3:22)/Isolation Intervals. 20 sec isolate, 20 sec pace. Isolate legs by keeping core squeezed in tight, upper body completely still, and working the circular pedal strokes. Weight back over legs. Slow! The higher the R, the easier it is to keep core still.
12. De Musica Legera by Soda Stereo (3:33)/Back to FR the start climb again. Half turn up every minute. Slight pickup during chorus.
13. Eye of the Tiger by Survivor (4:09)
14. Jump That Rock (Whatever you want) by Scooter & Status Quo (3:24)/Verse Cadence Seated or Standing/HP3; Chorus Sprint w/resistance getting less each time (@ 2, @1, @FR). Finish seated, all out sprint.
15. Me Gustas Tu by Manu Chao (4:00)/Cool down mix
16. Vivir Sin Aire by Mana (5:44)/Stretches

Spin Profile #28: School of Rock
Profile inspired by the movie. I never actually used it for a class, just for my own workout.
1. Growing On Me by The Darkness (3:29)
2. Set You Free by The Black Keys (2:45)
3. Edge of Seventeen by Stevie Nicks (5:26)
4. Santeria by Sublime (3:03)
5. Immigrant Song by Led Zeppelin (2:24)
6. All Over You by Live (3:58)
7. Sunshine of Your Love by Cream (4:11)
8. Substitute by The Who (3:48)
9. Bell Bottom Blues by Derek & The Dominos (5:03)
10. Alive by Pearl Jam (5:41)
11. You Give Love A Bad Name by Bon Jovi (3:43)
12. School of Rock by School of Rock (4:13)
13. Black Hole Sun by Soundgarden (5:18)
14. Heal Me, I'm Heartsick by No Vacancy (4:46)

Spin Profile #29: 3 Obsession
This was a great profile. Workout was killer and ppl enjoyed this mix. Going on the top ten list for sure.

Think of the profile as three steps. Each 'step' consists of three songs which are at the same resistance level (more or less). Sprint -- Run -- Climb. What each level targets: power--heart rate--strength.

Get to the top of the third step, comes all the way down to the bottom for a second set.

1. Hey Mama by Black Eyed Peas (3:35)/Warm Up Mix
2. Surfin' Safari by The Beach Boys (2:07)/Run + Pickups
3. Do You Love Me by The Contours (2:52)/Run + Pickups

4. Accidentally In Love by Counting Crows (3:09)/Jump Mix @ 1.5
5. She Wolf by Shakira (3:08)/Modified Jumps @ 2
6. Fly Away by Lenny Kravitz/Stair Climber Intervals @ 2, 20 sec on/20 sec off

7. Bring Me To Life by Evanescence (3:56)/Isolation Intervals @ 3
8. Come to My Window by Melissa Etheridge (3:36)/Heavy Jumps @ 3
9. Dream On (Live) by Aerosmith (4:53)/Alternating Seated/Standing Climb

10. You Get What You Give by New Radicals (5:01)/Cadence + 10 sec pickups
11. Song 2 by Blur (2:01)/20 sec sprint intervals
12. Gonna Make You Sweat by C+C Music Factory (4:04)/10, 20, 30, 60 sec sprints + 10 sec receovery

13. I Believe In A Thing Called Love by The Darkness (3:37)/Verse Cadence, Chorus Surge out into 3 @ 2
14. The Monkees Theme by The Monkees (2:21)/Run + chorus pickups @ 1.5-2
15. Punk Rock Princess by Something Corporate (3:52)/Standing HP 3 Cadence, chorus pickups

16. You Give Love A Bad Name by Bon Jovi (3:43)/Seated sprints w/resis during chorus @ 2, verse standing cadence @ 3
17. I Alone by Live (3:40)/Chorus: Standing sprints w/resistance @ 2
18. Kiss The Girl from The Little Mermaid (2:42)
19. Unchained Melody by The Righteous Brothers (3:36)

Spin Profile #30: Back To School
This was made for the first class of the Fall semester...I now have two 45 minutes classes in addition to some hour-long classes, so I had to change my profile dynamic to fit the shorter format. More intense, less warmup/cool down to make up for that 15 min loss.

1. Back to School Again (from Grease 2) by The Four Tops (3:49)/WU Mix
2. Hot N Cold by Katie Perry (3:40)/HP 3 Standing Surges during chorus
3. Life Is A Highway by Tom Cochrane (4:27)/Standing Climb, 1==>3
4. Kids by MGMT (5:03)/Jump Mix @ 1-2
MGMT, one of my "new" favorite bands. The next couple of spin profiles feat their songs.
5. Paparazzi by Lady GaGa (3:28)/Isolation Intervals
6. Mass Pike by The Get Up Kids (3:25)/FR-->3 Climb + 10 sec sprints w. res. @2
7. Kryptonite by 3 Door Down (3:54)/Slow inc. FR ==>1.5; Cadence/Fast!
8. Shattered (Turn The Car Around) by O.A.R. (4:14)
9. Chasing Cars Rmx (4:45)/Climb Mix; 2==>4
10. Right Now by Van Halen (5:23)/Climb Mix 2==>3 plus pickups on chorus
11. School of Rock by School of Rock (4:13)/Bring it home. Decreasing every 30 2 ==> FR. Pick up pace on each decrease so ending at FR sprint.
12. Live Your Life by T.I. (5:39)/CD