September Spin Profiles (31-35)

We left off last time at the "Back to School" spin profile. It's November now, so we still have quite a bit of catching up! I'm doing my best to post in the order of creation, but I'm really excited about this past weekend's spin class. I hosted my first ever "RACE DAY" spin class and it was a blast. First things first.

Nobody Puts Baby In The Corner: Spin Profile #31/Patrick Swayze Tribute class.
1. Love Is Strange by Mickey & Sylvia (2:54)/WU
2. Hey! Baby by Bruce Channel (2:22)/Warmup Jump Mix
3. Dirty Dancing by Black Eyed Peas (3:48)/Chorus pickups @1
4. She's A Lady by Tom Jones (2:55)/Run @1
5. While My Guitar Gently Weeps by the Jeff Healey Band (5:16)/climb & cadence FR ==>3
6. Dance Like This by Wyclef Jean (4:09)/verse seated cadence, chorus standing surge @1
7. Stay by Maurice Williams (1:39)/Jump Mix @2
8. Hungry Eyes by Eric Carmen (4:08)/Climb N Cadence 2==>3.5
9. Satellite by Santana (4:19)/30 sec FR cadence; seated FR sprint intervals; 20sec on, 20 off
10. Do You Love Me by Contours (2:52)/Run @1
11. Seven and Seven Is by Rush (2:52)/Sprint/stamina test. 2 min as fast as you can
12. Love Man by Otis Reading (2:17)/Run @1
13. Gloria by Van Morrison w/Them (2:39)/Cadence N Climb, 1==>3
14. Cry To Me by Solomon Burke (2:34)/Isolation Intervals; HP3 @3
15. (I've Had) The Time Of My Life (6:46)/Start heavy, come down 1 turn everytime music changes temps. Speed up as descend. Finish FR all out.
18. Unchained Melody by Righteous Brothers/CD
19. She's Like The Wind by Patrick Swayze (3:51)/CD, stretch

Spin Profile #32: La Vida Loca (47 minutes)
1. Livin' La Vida Loca by Ricky Martin (4:03)/WU
2. Hey Leonardo (She Likes Me For Me) by Blessid Union of Souls (3:28)/Easy Pickups during chorus; seated
3. Say Hey (I Love You) by Michael Franti & Spearhead (3:56)/Run w/pickups
4. 4Ever by The Veronicas (3:31)/verse seated, chorus surge into standing HP3, light resistance, keep it fast.
5. Hold Me, Thrill Me, Kiss Me, Kill Me by U2 (4:45)/Climb, FR ==> 3; inc every 45sec
6. Rump Shaker by Wreckx-N-Effect (3:58)/Fast jumps @1
7. Everything You Want by Vertical Horizon (4:17)/Seated cadence, pickup during chorus @2
8. Rumors by Lindsay Lohan (3:16)/Isolation Intervals; standing HP3 @ 3; 20 sec slow, upper body still "isolate"; 20 sec "pace" = allowed to use body weight
9. Maneater by Nelly Furtado (4:19)/30 sec FR cadence, back to jumps on beat @~2
10. Because The Night by Cascada (3:26); FR sprint intervals, go with the music
11. Desparately Wanting by Better Than Ezra (4:37)/Sprints on chorus; standing then seated; @2
12. 1234 by Feist (3:04)/CD

Spin Profile #33: I Get Up Again (52 minutes)
1. Dancing Queen by Meryl Streep, etc. (4:04)/WU mix
2. I Got You (I Feel Good) by James Brown (2:49)/Run
3. Rock 'n Roll All Nite by KISS (3:49)/Jump Mix @ 1-2
4. Time To Pretend by MGMT (4:21)/Modified Jumps HP3 @2
5. Tubthumping by Chumbawamba (4:39)/Climb n Cadence; 1 ==>3
6. Sing Sing Sing by The Spitfire Band (3:09)/Seated spint/stamina test
7. Man In The Mirror by MJ (5:19)/Cadence climb @2-3; Mix HP
8. I Gotta Feeling by Black Eyed Peas (4:49)/Seated sprint intervals @FR-1
9. Jump by Kriss Kross (3:15)/Jumps @1; FAST
10. Yeah! by Usher (4:10)/Modified Jumps @ 2-2.5
11. Deadpan by East Hundred (4:50)/Pickups during chorus; HP3 @ 2.5-3
12. In The Air Tonight by Nonpoint (4:31)/Sprints w/resistance
13. Caring Is Creepy by The Shins (3:20)/CD

Spin Profile #34: Mashups! (47min)
Available for free download at Best of Bootie (http://www.bootieusa.com/bestofbootie2008/) or DJ Lobsterdust (http://djlobsterdust.com/)
1. Celeshake; Celebrate by Kool & the Gang v. Celebrate by Ying Yang Twins ft Pitbull (5:19)/WU
2. I Want You To D.A.N.C.E.; Justice v. Jackson 5 (2:34)/Run @1
3. Work It Out; Beyonce v. Dave Matthews Band (4:41)/Climb FR==>2.5, cadence
4. Hot Rich Girls Dropped In A Grange; Gwen Stefani v. Snoop Dogg v. ZZ Top (4:28)/20sec sprint intervals @FR-1
5. Real Back Poppin; Cheryl Lynn v. Fat Joe & Nelly/Jumps @1 or 2 (fast or slow)
6. Pour Some Hot Sugar; Mims v. Def Leppard/Modified Jumps @3
7. Hung Up On Soul; Madonna v. Death Cab (4:31)/Cadence @2 w chorus surges
8. Timba Funk Land; Timbaland v. Daft Punk (3:44)/Jumps @1 with Chorus Pickups
9. Don't Stop Believing In Planet Rock; Journey v. Africa Bambaataa/Climb Mix 1==>3
10. Nirgaga; Smells like Teen Spirit v. Just Dance (4:23)/Sprints w/rest @2
11. Walking Out Yo' Girlfriend/Run Mix, 2==>FR; end on all out sprint
12. If I Were A Free Fallin' Boy/CD

Spin Profile #35: Shooting Agony (50min)
1. Run-Around by Blues Travelor (4:40)/WU
2. #1 by Nelly (3:19)/Jump Mix @1
3. Love Drunk by Boys Like Girls (3:47)/Seated Verse Cadence @1; Standing Chorus Surge HP3 @1
4. Electric Feel by MGMT (3:50)/originally planned jumps @1; however, can't seem to jeep on the beat. so switch to climb. Standing HP3, 2==>3.5; cadence
5. Bleed It Out by Linkin Park (2:45)/Run with 15sec pickups @1.5 Great song!!!
6. Clumsy by Fergie (4:00)/Standing HP3 Cadence @2-2.5; 15sec Run/pickup during "Girl Can't Help It. Increased resistance by 1/4 after each pickup
7. Dear Agony by Breaking Benjamin (4:18)/Climb mix FR ==>4
8. 3 by Britney Spears (3:33)/Seated Verse Cadence; Standing Chorus Surge alt HP2&3 @1-2
9. Higher Ground by Red Hot Chili Peppers (3:22)/Standing Verse Cadence HP3 @3; Seated Chorus Pickup @1
10. Bounce ft Missy Elliot by Timbaland (4:04)/Isolation Intervals; Standing HP3 @3; 20sec isolate, slow, weight back, circular pedal strokes; 20 sec rest "pace"
11. Shooting Star ft LMFAO, Pitbull by David Rush (3:43)/ FR 30 sec sprint intervals
12. Here I Go Again by Whitesnake (4:36)/Start at top of hill, HEAVY Standing HP3 @3.5; before each chorus, turn down 1/2 turn; chorus seated sprint; fininsh FR sprint
13. All I Wanted by Paramore (3:46)/ CD; new album released september 29th!