December Spin Profiles (#48-51)

It's the end of the semester (ok it was--over a month ago now)! Time to get intense and see how far we've come. Read: these profiles are crazy hard. Stress burners! Why are they so hard? Very little rest; lots of fast-paced jumps that require you to use your core strength; lots of sprints with resistance. Max R, Max V!

Spin Profile #48: 90's Memories (Parte Dos) (51.2 min)
Like part 1, I brought up a memory with each song. For instance, when "Fly" comes on, I always think back to sophomore year of high school at the Topsfield Fair and going on the upside-down-ride with Alex Rich (this track was playing on the loud speaker as we were waiting in line). Very soon after that fright, we started going out. This song always reminds me of those magical moments during that Fall. "Say It Ain't Say So" also brings up great memories as I've covered it in three separate bands (as well as "Laid"). Also, Joan Osborne had a well-known, one-hit-wonder song, "One of Us", but I always preferred her song, "St. Teresa" because of the cool visuals in her music video (goldfish coming out of the toilet). And, who hasn't done the Macarena (yes I did it on the bike)? Lastly, I belted out a good deal of the lyrics to "Gangsta's Paradise" and thought of Michelle Pfeifer. This profile was pretty popular and thus used it in several classes.

1. Wannabe by the Spice Girls (2:53)/WU
2. Fly by Sugar Ray (4:53)/WU mix, seated to standing HP2 to HP3 @1
3. Push by Matchbox 20 (3:58)/Standing cadence with chorus surges plus climb @1-2.5
4. St. Teresa by Joan Osborne (5:22)/Verse: seated cadence; Chorus: standing pickup
5. Say It Ain't So by Weezer (4:21)/Climb with chorus pickups @1-3
6. We Trying to Stay Alive by Wyclef Jean (3:12)
7. Come To My Window by Melissa Etheridge (3:56)/Climb with chorus pickups @2-3
8. Ironic by Alanis Morissette (3:49)/Chorus sprints @2
9. Zombie by The Cranberries (5:06)/Isolation Intervals @ 3
10. Macarena by Los del Rio (4:12)/stamina test, cadence @1-2 Do the dance!
11. Laid by James (2:37)/Fast Jumps @1.5
12. Gangsta's Paradise by Coolio (4:01)/Climb and cadence! As fast and as heavy as you can.
13. Stay (I Missed You) by Lisa Loeb (3:04)/CD

#49: Fight For Your Woman, Baby (53.9 min)
1. The Rhythm of the Night by Corona (4:24)/WU
2. Here Comes My Baby by Cat Stevens (2:54)/Run @1
3. Say My Name by Destiny's Child (4:31)/Fast Jumps @ 1
4. It Wasn't Me by Shaggy (3:48)/Jump Mix @2
5. I Can See Clearly Now by Jimmy Cliff (3:16)/Mod Jumps @2-2.5
6. If Looks Could Kill by Camera Obscura (3:30)/Run @1 with pickups
7. (You Gotta) Fight For Your Right by Beastie Boys (3:29)/Chorus sprints with resistance @2
8. American Girl by Tom Petty (3:32)/Stamina Test, Cadence @FR-2
9. Mercy by Duffy (3:40)/Alternating Fast Jumps @1.5 and Slower Mod Jumps @2.5
10. Man! I Feel Like A Woman! by Shania Twain (3:54)/Cadence standing HP3 @2.5-3 with pickups
11. Loser by Beck (3:55)/Climb Mix 2-Max
12. Can't Stop The Rock (4:35)/Sprint intervals, @FR-1
13. Scream by Michael & Janet Jackson (4:38)/Sprints w/resistance, switching seated + standing HP3 @2-1
14. I'll Make Love To You by Boyz II Men (3:56)/CD

#50: Lapdances, Tigers, Sex, & Love In Da Club (50.3 min)
Two sets of six songs. Only one "break"!
1. Survivor by Destiny's Child (4:00)/WU
2. Walk Like An Egyptian by The Bangles (3:23)/ Speed Bumps: Cadence. 20 secs "up" + 20 secs "down".
3. In Da Club by 50 Cent (3:13)/Fast Jump Mix @1
4. Bruised by The Bens (4:40)/Seated climb with standing pickups @FR-2.5
5. Heartbreaker by MSTRKRFT (3:13)/Jumps @2-2.5
6. Sex On Fire by Kings of Leon (3:23)/Standing HP3 with pickups @2.5
7. Faint Toxic Mashup, Linkin Park v. Britney (2:29)/cadence @2

8. Alive With The Glory Of Love by Say Anything (4:15)/30sec break; alternate run + HP3 @1
9. Lapdance by N.E.R.D. (3:30)/HP3 @2, mod jumps with holds
10. Crazy In Love by Beyonce (3:56)/Cadence HP3 @2.5-3, alternate fast and slow
11. Eye Of The Tiger by Survivor (4:09)/Climb n Cadence @2.5-max
12. How Far We've Come by Matchbox 20 (3:30)/Verse: Run @1, Chorus HP3 pickup
13. Footloose by Kenny Loggins (3:46)/Verse: HP3 cadence @1, Chorus seated sprint @1-FR
14. We Are The Champions by Queen (3:01)/CD

#51: The Final Countdown (52.7 min)
Last profile of the semester! Watch out!
Profile: 3 sets of four songs (plus CD).
First Song: lowest R; Second Song: Medium R; Third Song: Highest R; Forth Song: increasing R
1. Hey Ya! by Outkast (3:55)/WU
2. Tessie by Dropkick Murphys (4:16)/Jump Mix @1
3. Secret Crowds by Angels & Airways (5:03)/Standing Climb @1-3
4. Wonder Woman by Super Heroes Invasion (1:38)/Sprint

5. Golden Years by David Bowie (4:01)/short FR cadence, jumps @1
6. We're Not Gonna Take It by Twisted Sister (3:40)/Run @1.5
7. Evacuate The Dancefloor by Cascada (3:30)/Mod Jumps @3
8. Livin' On A Prayer by Bon Jovi (4:09)/Sprints w/resistance @2

9. YMCA by Village People (4:44)/active recovery, shorter; jumps @1 (dance optional ;) )
10. Morning After Dark by Timbaland (3:53)/light surges out to HP3 @2
11. The Final Countdown by Europe (5:10)/Top of the hill! @2-max
12. My Life Would Suck Without You by Kelly Clarkson (3:32)/Aww, corny finish! Sprints with decreasing resistance. First chorus: standing HP3 sprint @2, second: HP2 standing sprint @1; finish seated @1-FR
13. We Will Rock You by Queen (2:02)/CD
14. Lean On Me by Club Nouveau (4:01)/CD

Happy [belated] Holidays!