Themed spin class for June!
Against All Odds Movie Songs! Read: Songs from movies where the characters had to overcome a great feat to achieve their goals. Oh the inspiration. Thankfully, the turnout was superb, despite the cats and dogs rain outside. Everyone was energized and gave a great effort. Several people said that the hour sped by and were surpised when I announced the "3 songs left" mark. Quite the accomplishment to make it challenging, but also so fun that people don't notice the time (or the pain).
First prize this month was a lovely pineapple. Everyone recieved a fruit prize (bananas, oranges, apples) just for showing up. I was glad that the class was full and the fruit was all gone by the end--it was difficult to lug all that fruit through the rain to class!
Point System:
1 point for naming: artist, movie, song name, scene
2 to 5 points for best: sprint, run, climb, isolation, or jump technique/pace
3 points for theme
Point is to get a great workout, have fun, connect, and get to know eachother better. Share a bit about yourself. When did you first watch that movie? What does it mean to you?
1. The Imperial March Remix (2:32) by Sas Leon--originally by John Williams
2. That Thing You Do! by The Wonders (2:47)/Run @ 6
3. Spiderman Theme by Danny Elfman/30 sec intervals; Cadence + 90% Sprints
4. Jai Ho by A.R. Rahmun et al (5:19)/Seated & Standing Climb Mix (FR ==> 9)
Slumdog Millionaire
5. Time Warp by Little Nell, Patricia Quinn & Richard O'Brian ( 3:19)/
Verse: Cadence; Chorus: Run @ 6
Rocky Horror Picture Show
6. Greased Lightnin' by Jeff Conway & John Travolta (3:13)/Cadence + Pick Up During Chorus
Grease
7. Damn It Feels Good to be a Gangsta by Geto Boys (5:10)/Jumps
Office Space. Ahh, the awesome scene where the office guys beat the heck out of the malfunctioning photocopier/fax machine!
8. Don't Stop Me Now by Queen (3:30)/30 sec break
Shaun Of The Dead. So funny, Shaun + Co are killing zombies left and right while this up beat track plays in the background.
After break, increase resistance to 7. Hi speed for 2 min. Increase to 8, standing position 2/3 for 1 min. Keep the pace up!
9. Do You Hear The People Sing by Les Miserables Original Cast (2:16)/Isolate, standing position 3 @ 9
10. (I've Had) The Time Of My Life by Bill Medley & Jennifer Warnes (6:46)
Dirty Dancing of course!
Continue from last song, heavy standing position 3. After 30 sec, sit it down--still heavy. Once music starts to pick up, bring down resistance to 6. Pick the pace up--cadence. During chorus--all out sprints at FR or 6.
11. Requiem For A Tower by London Music Works & Clint Mansell (4:10)
Isolation Challenge (standing position 3)! Who can hold the position as long as Nina? And have perfect form? High resistance @ 9. Slow the pace way down. Isolate the legs by keeping the upper body completely still--all from the legs, circular peddle strokes + high knees. Focus on working your core--abs in and flat back. Keep the weight back to isolate those glutes!
*This song was remade for Lord of the Rings: The Two Towers. Everyone loves this instrumental!
Option for newer folks. 30 sec intervals: 30 sec isolation, 30 sec "pace". I kept calling out 30.
12. Bohemian Rhapsody by Queen (5:55)
Wayne's World, Wayne's World! Party time! Excellent!
Continue with the standing position 3 heavy resistance from previous song. After one min music picks up. Sit down and gradually descend for flat road sprint. At end, music slows down again, increase resistance for short, seated climb.
13. Minas Morgal by Howard Shore (1:58)
Lord Of The Rings: The Return Of The King
Short & fast. Standing Position 3 @ 8. Drive the pace.
14. Old Time Rock & Roll by Bob Seger (3:13)
Ahhh, Tom Cruise dancing around in his tightie whities! Everyone had a good chuckle.
Risky Business.
Run @ 6. Surges in pos 3 during chorus.
15. Gonna Fly Now by Bill Conti (2:44)
Of course, we have to have a lil Rocky in our "Against All Odds class! Especially since we're in Philly too. Standing position 3 @ 7. Surges: 20 sec on/10 sec off
16. Everybody Needs Somebody to Love by The Blues Brothers (3:21)
Ahh, the Blues Brothers. Against all the odds, they get the band back together and perform a rockin' gig (with the 'fuzz in attendance of course). Love this number!
Big finish. Sprints with resistance. 30 secs on, 10 sec off. As hard as you can go!
17. You've Lost That Lovin' Feeling by The Righteous Brothers (3:45)
Top Gun. Cool Down.
18. Harry Potter Theme by John Williams (5:02)/Stretches
Anyone else getting super excited for the movie release next month??!?!?
This class was a bit longer than an hour. I would take out the Minas Morgul song. Didn't seem to be a hit (though I like working out to it).
All in all it was a great class!
Monday, June 22, 2009
My Low Budget Life: Spin Profile #18
Two hill sets. First longer than second. Valley in between. Second set shorter, but more intense.
1. Soul Man by The Blues Brothers (3:01)/Warm Up
2. These Are Days by 10,000 Maniacs (3:41)/Warm Up Run
3. Bring Em Out by T.I. (3:39)/@ 6 Standing Position 3, Sit & Pickup during chorus; after each pickup, increase resistance half turn; stand up again
4. Once In A Lifetime by Talking Heads (4:19); Seated Climb FR ==> 8.5
5. Low Budget by The Kinks (3:51)/Standing Position 3 @ 9
6. I Gotta Feeling by Black Eyed Peas (4:49); Sprints during "rap" @ 6
7. My Life by Billy Joel (4:42)/Climb FR ==> 7; Jumps; Climb ==> 9; Descend ==> 6
8. Apologize Remix by Power Music Workout (4:21)/Climb + pickups during chorus
9. Just What I Needed by The Cars (3:44)/Flat Road; Verse: Cadence; Chorus: Sprint
10. Waking Up In Vegas by Katie Perry (3:19)/Run @ 6; Pickups during chorus
11. Carry On Wayward Son by Kansas (5:21)/Climb 6 ==> 9; Add in some pickups
12. Shake Your Pom Pom by Missy Elliot (4:00)/2x1min, 1x30sec stair climb (@ 9; quick feet), FR break in between
13. In The Air Tonight by Non Point (4:31)/Climb 6 ==> 8.5, Sprint during chorus
During last minute (drums): take 10 sec break, then 50 sprint to finish with heavy resistance. Whatever you have left!
14. Popular by Kristen Chenoweth (Wicked) (3:44)/Cool down
15. Falling Slowly by Glen Hansard & Marketa Irglova (4:04)/stretches
-From "Once" soundtrack. Beautiful!
1. Soul Man by The Blues Brothers (3:01)/Warm Up
2. These Are Days by 10,000 Maniacs (3:41)/Warm Up Run
3. Bring Em Out by T.I. (3:39)/@ 6 Standing Position 3, Sit & Pickup during chorus; after each pickup, increase resistance half turn; stand up again
4. Once In A Lifetime by Talking Heads (4:19); Seated Climb FR ==> 8.5
5. Low Budget by The Kinks (3:51)/Standing Position 3 @ 9
6. I Gotta Feeling by Black Eyed Peas (4:49); Sprints during "rap" @ 6
7. My Life by Billy Joel (4:42)/Climb FR ==> 7; Jumps; Climb ==> 9; Descend ==> 6
8. Apologize Remix by Power Music Workout (4:21)/Climb + pickups during chorus
9. Just What I Needed by The Cars (3:44)/Flat Road; Verse: Cadence; Chorus: Sprint
10. Waking Up In Vegas by Katie Perry (3:19)/Run @ 6; Pickups during chorus
11. Carry On Wayward Son by Kansas (5:21)/Climb 6 ==> 9; Add in some pickups
12. Shake Your Pom Pom by Missy Elliot (4:00)/2x1min, 1x30sec stair climb (@ 9; quick feet), FR break in between
13. In The Air Tonight by Non Point (4:31)/Climb 6 ==> 8.5, Sprint during chorus
During last minute (drums): take 10 sec break, then 50 sprint to finish with heavy resistance. Whatever you have left!
14. Popular by Kristen Chenoweth (Wicked) (3:44)/Cool down
15. Falling Slowly by Glen Hansard & Marketa Irglova (4:04)/stretches
-From "Once" soundtrack. Beautiful!
Wednesday, June 10, 2009
Another Nite An Elevator: Spin Profile #17
1. Dame Un Beso (2:00)/ Cadence + Drill Explanation
Originally I heard this song in the movie "Auberge Espagnol" when I was living in France. It's about french foreign exchange student in Spain and his identity search. Very apropos for my time abroad and a great warmup-cadence beat!
2. Please Don't Leave Me by P!nk (3:52)/WU @ 6, Surge during chorus
P!nk keeps coming up with fun workout songs (or sing-a-long car songs!). Use the bigger feel of the chorus to explode up into a standing run and surge the pace.
3. Another Night by Real McCoy (3:57)/WU Sprint Intervals, 10/20/10 repeats
90's club classic. Love to sing that male part. So cheesy! Easy sprints @ 85%. Get 'em moving, but not all out yet. Plenty of time to work it later.
4. I Want You Back by Jackson 5 (3:00)/Chorus: Surges @ 6, Stand/Pos 3; Verse: Cadence
Jackson 5 songs generally make me very smiley happy. Good way to get those legs moving early.
5. The Way I Are by Timaland (2:59)/Climb, Standing/Pos 3. Increse Res/30 sec
Option: Pick ups during chorus
6. Everytime by Britney Spears-Valentin Remix (3:25)/Power 10's
Sit it down. Verse: Cadence @ 6. Chorus: Turn it up 2x. Power 10 all out sprint by my count. Next verse: bring it down to 6 again. Repeat to end. Remember: exhaust yourself during the Power 10!
7. Elevator by Flo Rida (3:50)/Stairs
Stair climber drill. 3x 1min. Sit down in between stairs and bring down to flat road. Should be out of breath.
10. Turn My Swag On by Soulja Boy Tell 'Em (3:27)/Jump Mix
11. B.O.B. by Outkast (5:05)/Stairs! Burn it out. 1 min intervals w/20 sec rest
This beat is driving. Use that to explode up the stairs. Picture
12. Glycerine by Bush (4:27)/20 sec isolation intervals @ 9.
13. Heaven Is A Place On Earth Rmx by Ultra Flirt (5:18)/Start @ 9, down/30 sec
After 2.5 min, sprint intervals: 15, 30, 45, 60 @ FR or 6
14. I Do Not Hook Up by Kelly Clarkson (3:21)/Verse = Cadence Chorus = Surges @ 6
15. Any Way You Want It by Journey (3:23)/Big Burning Finish! Sprints with resistance during chorus @ 7 or 8. Last extended chorus at FR. All Out!
16. The Fear by Lily Allen (3:28)/FR cadence
17. Such Great Heights by Iron & Wine (4:12)/Stretches
Originally I heard this song in the movie "Auberge Espagnol" when I was living in France. It's about french foreign exchange student in Spain and his identity search. Very apropos for my time abroad and a great warmup-cadence beat!
2. Please Don't Leave Me by P!nk (3:52)/WU @ 6, Surge during chorus
P!nk keeps coming up with fun workout songs (or sing-a-long car songs!). Use the bigger feel of the chorus to explode up into a standing run and surge the pace.
3. Another Night by Real McCoy (3:57)/WU Sprint Intervals, 10/20/10 repeats
90's club classic. Love to sing that male part. So cheesy! Easy sprints @ 85%. Get 'em moving, but not all out yet. Plenty of time to work it later.
4. I Want You Back by Jackson 5 (3:00)/Chorus: Surges @ 6, Stand/Pos 3; Verse: Cadence
Jackson 5 songs generally make me very smiley happy. Good way to get those legs moving early.
5. The Way I Are by Timaland (2:59)/Climb, Standing/Pos 3. Increse Res/30 sec
Option: Pick ups during chorus
6. Everytime by Britney Spears-Valentin Remix (3:25)/Power 10's
Sit it down. Verse: Cadence @ 6. Chorus: Turn it up 2x. Power 10 all out sprint by my count. Next verse: bring it down to 6 again. Repeat to end. Remember: exhaust yourself during the Power 10!
7. Elevator by Flo Rida (3:50)/Stairs
Stair climber drill. 3x 1min. Sit down in between stairs and bring down to flat road. Should be out of breath.
Form: Imagine that you are charging up stadium stairs. Bounding two steps at a time! A little different than the normal run. Increase resistance to 8 or 9 [HEAVY!]. Dance on your toes; quick feet; as soon as you reach the bottom of the pedal stroke, drive knee up. Should feel this in calves and lower quads. Make sure you stand tall, suck in the abs, keep your weight back, and light grip. This is for the advanced spinner. Easier option, 1 minute pick ups in standing position 3.
8. Use Somebody by Kings of Leon (3:52)/Power 10's ==> chorus
10. Turn My Swag On by Soulja Boy Tell 'Em (3:27)/Jump Mix
11. B.O.B. by Outkast (5:05)/Stairs! Burn it out. 1 min intervals w/20 sec rest
This beat is driving. Use that to explode up the stairs. Picture
12. Glycerine by Bush (4:27)/20 sec isolation intervals @ 9.
13. Heaven Is A Place On Earth Rmx by Ultra Flirt (5:18)/Start @ 9, down/30 sec
After 2.5 min, sprint intervals: 15, 30, 45, 60 @ FR or 6
14. I Do Not Hook Up by Kelly Clarkson (3:21)/Verse = Cadence Chorus = Surges @ 6
15. Any Way You Want It by Journey (3:23)/Big Burning Finish! Sprints with resistance during chorus @ 7 or 8. Last extended chorus at FR. All Out!
16. The Fear by Lily Allen (3:28)/FR cadence
17. Such Great Heights by Iron & Wine (4:12)/Stretches
Friday, May 29, 2009
Busy Little Bee
Hi Folks. Been a crazy week and I've definitely fallen behind on my communication.
Here's what's happening.
My band is playing tonight! Funny story behind this. Last week I had my final pre-med committee interview during which I of course talked about the band. A few days later, I received an invite from the director of the program to play at the Penn Post-bac Premed Reception this evening in Houston Hall! Ha. We of course accepted. Looks like we're doing a Health Program Tour (since our first gig last month was for Temple Musicians In Medicine Spring Concert and our next gig will be for Penn as well in July at an employee bbq). We are so cool.
Med school applications open on Tuesday. Yikes and excitement! I've been waiting and planning for this process for five years, so I'm pretty psyched (and a bit nervous) to get things moving. Wish me luck!
I've also been keeping up with climbing about 3 times a week. My climbing buddy, Emily, has been doing a rotation in NE Philly Hospital and has been working 10 hours a day and doesn't get out until 8. We've been meeting up at 8:30 and climbing until the close of the gym at 10. It's not a long session, but we've been consistent and definitely been improving. I'm hoping we'll be getting up to the Gunks in the next month or so.
Running has been going well, though I only run 3 times a week now. I have a new running buddy, Greg, who is in his first year at Penn Med. We met randomly in a spin class that I substituted about 1.5 months ago and have been fast friends. We balance each other quite nicely--when he's lagging I motivate him to push harder and vice versa. He's been getting me to challenge myself in the push up domain (I'm up to 30 in a row!). It's quite a relief to have an equal; meaning, I love class and motivating people, but it's also nice to have someone who can challenge and motivate me too. He's going to help me get the extra edge to qualify for the Boston Marathon (whether he knows it or not!).
One of my oldest and dearest friends, Grant, graduated from Drexel Med School on May 15th. I can't believe he's actually a doctor! So crazy! I got to go to all the events that week--formal, family dinners, graduation, cocktail parties. It was quite the week, going out every night, celebrating his accomplishment, and unfortunately, saying goodbye. He took off that following weekend for Boston. He's doing his residency up at Boston University. I'm so proud and happy for him, but I'm really going to miss him. He's like family and it's going to be hard to be without that tie (and our famous seven hour meals together).
Work in the lab is going well, but slow. One week I'll be getting really awesome results, and then it seems as though the next week none of the experiments are working. This is pretty normal for lab work and you just have to accept it as the way of "Science." It's a bit trial and error. Also, the mouse workload has increased a 100 fold in the last couple of weeks. I've been spending a lot of time down in the "Mouse House", collecting hearts, livers, and tails for DNA genotyping. I like mouse work in general, but spending six hours at a time down with the smells, bad lighting, and Death has me appreciating bench work a bit more.
And lastly, summer session at the gym started this week. My schedule is completely different from last semester. I'm teaching three spin classes and one body pump class (plus lots of subbing). I'm bummed to be only teaching one official BP class, but they really cut down on the amount of classes during the summer and that's all I could get.
So, yes, I've been a busy bee, but thankfully with things that I love to do. Hopefully things are going well with you, too. I'd love to hear your own update!
Until next time!
Here's what's happening.
My band is playing tonight! Funny story behind this. Last week I had my final pre-med committee interview during which I of course talked about the band. A few days later, I received an invite from the director of the program to play at the Penn Post-bac Premed Reception this evening in Houston Hall! Ha. We of course accepted. Looks like we're doing a Health Program Tour (since our first gig last month was for Temple Musicians In Medicine Spring Concert and our next gig will be for Penn as well in July at an employee bbq). We are so cool.
Med school applications open on Tuesday. Yikes and excitement! I've been waiting and planning for this process for five years, so I'm pretty psyched (and a bit nervous) to get things moving. Wish me luck!
I've also been keeping up with climbing about 3 times a week. My climbing buddy, Emily, has been doing a rotation in NE Philly Hospital and has been working 10 hours a day and doesn't get out until 8. We've been meeting up at 8:30 and climbing until the close of the gym at 10. It's not a long session, but we've been consistent and definitely been improving. I'm hoping we'll be getting up to the Gunks in the next month or so.
Running has been going well, though I only run 3 times a week now. I have a new running buddy, Greg, who is in his first year at Penn Med. We met randomly in a spin class that I substituted about 1.5 months ago and have been fast friends. We balance each other quite nicely--when he's lagging I motivate him to push harder and vice versa. He's been getting me to challenge myself in the push up domain (I'm up to 30 in a row!). It's quite a relief to have an equal; meaning, I love class and motivating people, but it's also nice to have someone who can challenge and motivate me too. He's going to help me get the extra edge to qualify for the Boston Marathon (whether he knows it or not!).
One of my oldest and dearest friends, Grant, graduated from Drexel Med School on May 15th. I can't believe he's actually a doctor! So crazy! I got to go to all the events that week--formal, family dinners, graduation, cocktail parties. It was quite the week, going out every night, celebrating his accomplishment, and unfortunately, saying goodbye. He took off that following weekend for Boston. He's doing his residency up at Boston University. I'm so proud and happy for him, but I'm really going to miss him. He's like family and it's going to be hard to be without that tie (and our famous seven hour meals together).
Work in the lab is going well, but slow. One week I'll be getting really awesome results, and then it seems as though the next week none of the experiments are working. This is pretty normal for lab work and you just have to accept it as the way of "Science." It's a bit trial and error. Also, the mouse workload has increased a 100 fold in the last couple of weeks. I've been spending a lot of time down in the "Mouse House", collecting hearts, livers, and tails for DNA genotyping. I like mouse work in general, but spending six hours at a time down with the smells, bad lighting, and Death has me appreciating bench work a bit more.
And lastly, summer session at the gym started this week. My schedule is completely different from last semester. I'm teaching three spin classes and one body pump class (plus lots of subbing). I'm bummed to be only teaching one official BP class, but they really cut down on the amount of classes during the summer and that's all I could get.
So, yes, I've been a busy bee, but thankfully with things that I love to do. Hopefully things are going well with you, too. I'd love to hear your own update!
Until next time!
Wednesday, May 27, 2009
Philosophy On The Bike: Spin #16
Summer session started yesterday after a week-long break from classes (A week with out class?! Yikes!). Wednesday nights I'll be teaching "Power Hour" spin class. Now I can officially teach for an hour! Excellent!
1. Jumping Jack Flash by Rolling Stones (3:45)/WU
2. Run Around Sue by Dion & The Belmonts (2:43)/WU Mix
3. Crazy by Aerosmith (4:03)/WU Rolling Hills
4. The Joker by The Steve Miller Band (3:38)
Jumps & Surges. Jumps during verse. Surges during chorus (standing/pos 3).
5. Who Are You? By The Who (6:22)
Cadence & Climb. Start out fast @ FR. At 3min mark, rhythm changes from slow to fast. Alternate climb and pick ups accordingly.
6. You're All I Need by Method Man (3:41)
Jump Mix. Start @ 6. Increase Resistance Every Min.
7. Philosophy by Ben Folds Five (4:37)
Cadence and Flat road sprints. Every 20 sec. Cadence @ 6. Sprint @ FR.
8. Lightening Crashes by Live (5:26)
Climb. FR ==> 9. Add in some surges.
9. Paranoid by Black Sabbath (2:48)
Cadence. Standing Run @ 6 or 7 (on the beat).
10. Reckoner by Radiohead (4:50)
Hi Resistance Intervals.
30 sec isolation of lower body (standing/pos 3 @ 9)
30 sec recovery (options: turn down/sit down/just go back to using body weight)
11. Self Inflicted by Katy Perry (3:26)
Cadence @ 5 or 6. Active recovery.
12. Eternal Life by Jeff Buckley (4:53)
Power song. Sprints with resistance. 10, 20, 30, 45 intervals-same amount of recovery in between.
13. Riverdance by Bill Whelan & Anuna (5:42)
I happen to love the music from Riverdance. This track starts out very slow and dreamy and then every minute gets faster and faster; BIGGER & BIGGER! And that's what we're going to do. Start out at the top of the hill @ 9-10. Hold for minute. Each minute come down a level AND pick up the pace. By the last 30 sec-all out SPRINT to the finish!
14. A Boy Named Sue by Johnny Cash (3:47)/Cool down
15. The World At Large by Modest Mouse (4:33)/stretches
1. Jumping Jack Flash by Rolling Stones (3:45)/WU
2. Run Around Sue by Dion & The Belmonts (2:43)/WU Mix
3. Crazy by Aerosmith (4:03)/WU Rolling Hills
4. The Joker by The Steve Miller Band (3:38)
Jumps & Surges. Jumps during verse. Surges during chorus (standing/pos 3).
5. Who Are You? By The Who (6:22)
Cadence & Climb. Start out fast @ FR. At 3min mark, rhythm changes from slow to fast. Alternate climb and pick ups accordingly.
6. You're All I Need by Method Man (3:41)
Jump Mix. Start @ 6. Increase Resistance Every Min.
7. Philosophy by Ben Folds Five (4:37)
Cadence and Flat road sprints. Every 20 sec. Cadence @ 6. Sprint @ FR.
8. Lightening Crashes by Live (5:26)
Climb. FR ==> 9. Add in some surges.
9. Paranoid by Black Sabbath (2:48)
Cadence. Standing Run @ 6 or 7 (on the beat).
10. Reckoner by Radiohead (4:50)
Hi Resistance Intervals.
30 sec isolation of lower body (standing/pos 3 @ 9)
30 sec recovery (options: turn down/sit down/just go back to using body weight)
11. Self Inflicted by Katy Perry (3:26)
Cadence @ 5 or 6. Active recovery.
12. Eternal Life by Jeff Buckley (4:53)
Power song. Sprints with resistance. 10, 20, 30, 45 intervals-same amount of recovery in between.
13. Riverdance by Bill Whelan & Anuna (5:42)
I happen to love the music from Riverdance. This track starts out very slow and dreamy and then every minute gets faster and faster; BIGGER & BIGGER! And that's what we're going to do. Start out at the top of the hill @ 9-10. Hold for minute. Each minute come down a level AND pick up the pace. By the last 30 sec-all out SPRINT to the finish!
14. A Boy Named Sue by Johnny Cash (3:47)/Cool down
15. The World At Large by Modest Mouse (4:33)/stretches
Friday, May 15, 2009
Stand UP. Spin Profile #15
End of semester challenge. Keep out of saddle entire class. Make sure to focus on keeping weight back--center of mass right over the pedals. Protect the knees, feet and back!
1. You Got Your Cherry Bomb (3:09)/Warm Up, Seated
2. Two Princes by Spin Doctors (4:17), Warm Up, seated, explain workout
3. Plush by Stone Temple Pilots (5:14)/Stand UP! No more saddle for us. Position 3, Baby hills
4. O.P.P. by Naughty by Nature (4:29)/Modified Jumps
5. Pink Houses by John Mellancamp (4:44)/Position 3, Climb FR ==> 9
6. Color Blind by Counting Crows (3:39)/@ 9, Isolate lower body challenge
Slow pace way down, HI resistance, upper body stays as still as possible, CIRCLES
7. The Bad of Spuds by O'Malley's Folk Music/ Run @ 6, active recovery
8. The World I Know by Collective Soul (4:15)/Climb 6 ==> 9
9. Whatta Man by Salt N Peppa (5:08)/Modified Jumps @ 8
10. Iris by The Goo Goo Dolls (4:50)/ Climb, 8 ==> 9, During Chorus SURGE the pace
11. Last Train To Clarksville by The Monkees (2:46)/Run @ 6
12. Jump That Rock (Whatever You Want) by Scooter and Status Quo (3:24)
Chorus: Standing Sprint (pos 3); Verse: Climb + Cadence alternating pos 2 + 3
13. Brick by Ben Folds Five (4:31)/Sit it down and cool off!
1. You Got Your Cherry Bomb (3:09)/Warm Up, Seated
2. Two Princes by Spin Doctors (4:17), Warm Up, seated, explain workout
3. Plush by Stone Temple Pilots (5:14)/Stand UP! No more saddle for us. Position 3, Baby hills
4. O.P.P. by Naughty by Nature (4:29)/Modified Jumps
5. Pink Houses by John Mellancamp (4:44)/Position 3, Climb FR ==> 9
6. Color Blind by Counting Crows (3:39)/@ 9, Isolate lower body challenge
Slow pace way down, HI resistance, upper body stays as still as possible, CIRCLES
7. The Bad of Spuds by O'Malley's Folk Music/ Run @ 6, active recovery
8. The World I Know by Collective Soul (4:15)/Climb 6 ==> 9
9. Whatta Man by Salt N Peppa (5:08)/Modified Jumps @ 8
10. Iris by The Goo Goo Dolls (4:50)/ Climb, 8 ==> 9, During Chorus SURGE the pace
11. Last Train To Clarksville by The Monkees (2:46)/Run @ 6
12. Jump That Rock (Whatever You Want) by Scooter and Status Quo (3:24)
Chorus: Standing Sprint (pos 3); Verse: Climb + Cadence alternating pos 2 + 3
13. Brick by Ben Folds Five (4:31)/Sit it down and cool off!
Friday, May 8, 2009
"Hip-sters U-nite!" Spin Profile #14
Excited to find out the great songs I have lined up for this week's spin class? I sure am! Have I mentioned before how much I love to plan out these classes? Maybe? As always, it's a challenge and a pleasure to mesh what I'd like to groove to versus what I think the spinners in my class will enjoy.
The past couple of weeks have been stressful for all. Whether the cause be the end of your school year, getting ready to apply to med school (that's me), or paying all those bills, we could all use a fun and challenging workout. It's the one hour of the day where nothing else exists but that bike and you.
This is what I enjoy most about teaching: no matter how my day is going or how tired I feel, the moment I sit on that bike and focus on the music and the moves, everything else melts away. This is what I want everyone in the class to experience. And this is what I aim for when I'm picking music. Music that's relatable, singable, and recognizable. If you can connect to the music, it's easier to forget about the burning in your legs or the stresses happening outside the room.
Here's the new spin profile for Saturday's class. Filled with my own college fav's (Something Corporate, The Bens), songs my band has covered (Stairway, Need You Back, Cherub Rock, With Or Without You), old marching band songs (Centerfold) and other songs that are just plain fun. That's the key word here: fun. I'm sooo ready for some workout fun!
1. Hurricane by Something Corporate (3:51)/Warm Up
2. I touch myself by The Pretenders (3:45)/Warm Up Mix
3. Mr. Jones by Counting Crows (4:33)/Warm Up Run
4. All I Really Want by Alanis Morissette (4:45)
Verse: Modified Jumps (get on the fast beat)
Mix up counts of 2, 4, and 8
May throw in a pickup during chorus (standing run)
5. Bruised by The Bens (4:40)
Verse: Cadence @ 7
Chorus: Sprint with resistance (option bring it to flat road)
6. Yoshimi Battles The Pink Robots by The Flaming Lips (4:48)
Seated/Standing Climb, Inc Every 30sec
7. Centerfold by J. Geils Band (3:39)
Jumps. Verse 8cts. Chorus 4 cts. Last chorus, sit it down + pick up pace
8. 500 Miles by Proclaimers (3:39)
Verse: Seated Climb
Chorus: Standing Surge
9. Drunk Girl by Something Corporate (4:08)
Verse: Standing Climb
Chorus: Sprint
10. With Or Without You by U2 (4:56)
Rolling Hills. 10 sec intervals. Up for 3, down for 3 (increase 3x10sec then decr 3x10sec)
11. Need You Back by Ben Kweller (3:17)
Surges @ 7 or 8. Cadence during verse. Stand up and surge during chorus. Challenge: stay standing during verse. Easier option is to sit it back down.
12. Cherub Rock by Smashing Pumpkins (5:01)
20 sec intervals. 20 sec isolation/slower--standing in position 3 @ 9; 20sec seated pickup (FAST) @ 6 (just a little heavier than FR).
Last ~60 sec = sprint to finish. Big build up.
13. Stairway To Heaven by Led Zepellin (8:36)
Start out at the top of the hill. Standing Climb @ 9 for four minutes. Come down to 8: 2 minutes of slow paced modified jumps. Come down to 6: standing or seated run/sprint to end. Go with the song.
14. Crazy Love by Van Morrison (2:37)
Cool Down
The past couple of weeks have been stressful for all. Whether the cause be the end of your school year, getting ready to apply to med school (that's me), or paying all those bills, we could all use a fun and challenging workout. It's the one hour of the day where nothing else exists but that bike and you.
This is what I enjoy most about teaching: no matter how my day is going or how tired I feel, the moment I sit on that bike and focus on the music and the moves, everything else melts away. This is what I want everyone in the class to experience. And this is what I aim for when I'm picking music. Music that's relatable, singable, and recognizable. If you can connect to the music, it's easier to forget about the burning in your legs or the stresses happening outside the room.
Here's the new spin profile for Saturday's class. Filled with my own college fav's (Something Corporate, The Bens), songs my band has covered (Stairway, Need You Back, Cherub Rock, With Or Without You), old marching band songs (Centerfold) and other songs that are just plain fun. That's the key word here: fun. I'm sooo ready for some workout fun!
1. Hurricane by Something Corporate (3:51)/Warm Up
2. I touch myself by The Pretenders (3:45)/Warm Up Mix
3. Mr. Jones by Counting Crows (4:33)/Warm Up Run
4. All I Really Want by Alanis Morissette (4:45)
Verse: Modified Jumps (get on the fast beat)
Mix up counts of 2, 4, and 8
May throw in a pickup during chorus (standing run)
5. Bruised by The Bens (4:40)
Verse: Cadence @ 7
Chorus: Sprint with resistance (option bring it to flat road)
6. Yoshimi Battles The Pink Robots by The Flaming Lips (4:48)
Seated/Standing Climb, Inc Every 30sec
7. Centerfold by J. Geils Band (3:39)
Jumps. Verse 8cts. Chorus 4 cts. Last chorus, sit it down + pick up pace
8. 500 Miles by Proclaimers (3:39)
Verse: Seated Climb
Chorus: Standing Surge
9. Drunk Girl by Something Corporate (4:08)
Verse: Standing Climb
Chorus: Sprint
10. With Or Without You by U2 (4:56)
Rolling Hills. 10 sec intervals. Up for 3, down for 3 (increase 3x10sec then decr 3x10sec)
11. Need You Back by Ben Kweller (3:17)
Surges @ 7 or 8. Cadence during verse. Stand up and surge during chorus. Challenge: stay standing during verse. Easier option is to sit it back down.
12. Cherub Rock by Smashing Pumpkins (5:01)
20 sec intervals. 20 sec isolation/slower--standing in position 3 @ 9; 20sec seated pickup (FAST) @ 6 (just a little heavier than FR).
Last ~60 sec = sprint to finish. Big build up.
13. Stairway To Heaven by Led Zepellin (8:36)
Start out at the top of the hill. Standing Climb @ 9 for four minutes. Come down to 8: 2 minutes of slow paced modified jumps. Come down to 6: standing or seated run/sprint to end. Go with the song.
14. Crazy Love by Van Morrison (2:37)
Cool Down
Subscribe to:
Posts (Atom)
Posts
