SP #94: Wild Thing, Muppet Style 5/3/10 47:51
1. Believer by Goldfrapp (3:42)/WU
2. Surrender by Cheap Trick (4:14)/WU Run mix
3. Looking For Paradise by Alejandro Sanz & Alicia Keys (4:42)/cnc
4. Gives You Hell by Glee (3:27)/heavy cad + pu
5. Daylight by Matt & Kim (2:51)/int
6. Survival Of The Fittest by BOB (4:20)/jump mix
7. Automatic by Tokio Hotel (3:15)/Run + pu
8. Boom, boom, boom by Venga Boys (3:22)/int
9. Wild Thing by The Muppets (1:52)/iso + iso pu
10. Not Afraid by Eminem (4:11)/jump + iso progression
11. I Like by Enrique Iglesias ft Pitbull (3:49)/sprints w/r
12. Can I Get A... by Jay-Z (5:10)/int
13. Stay by Lisa Lobe (3:04)/CD
SP #95: BOYBANDS 5/5/10 49:10
1. MmmBop (3:54)/WU
2. All 4 Love by Color Me Badd (3:32)/jump mix
3. The Hardest Part Of Breaking Up by 2gether (3:18)/Rolling
4. Quit Playing Games With My Heart Rmx by BSB (3:11)
5. I Want You Back by The Jackson 5 (3:00)/Break, run
6. When The Lights Go Out by 5ive (4:01)/cnc
7. Wake Me Up Before You Go by Wham (3:26)/run
8. I Want You Back by NSYNC (3:26)/agg climb
9. Breakfast At Tiffany's by Deep Blue Something (4:23)/break, cad
10. S.O.S. by The Jonas Brothers (2:33)/pickup mix
11. I Want It That Way by BSB (3:33)/iso + iso pu
12. I'd Do Anything by Simple Plan (3:17)/fast cad + pu
13. Bye Bye Bye by NSYNC (3:20)/agg climb + sprints
14. I'll Make Love To You by BoysIIMen (3:56)/CD
SP #96: Forca! 5/6/10 56:29
1. I've Been Thinking About You by Londonbeat (4:44)/WU
2. Get It Poppin' by Fat Joe ft Nelly (3:34)/WU Mix
3. Heat Of The Moment by Asia (3:48)/cad + pu @ 2
4. Reloaded by Lady Gaga (4:07)/mod jumps
5. That's What You Get by Paramore (3:40)/cad @ 3
6. Womanizer by Britney Spears (3:44)/mod jump + hold
7. Now That It's Over by Everclear (3:58)/descend progression
8. Morena My Love by Tom Boxer (3:52)/fr + pu
9. S.O.S. by Jonas Brothers (2:33)/recovery
10. Forca! by Nelly Furtado + Tiesto (8:22)/int
11. This Ain't A Love Song by (3:09)/recovery
12. My First Kiss by Ke$ha + 3OH!3 (3:18)/hp3 cad + pu
13. Naked Eye by Kelly Clarkson (3:23)/start @ 1 HP3 cad + pu
14. Secrets by OneRepublic (3:40)/CD
Wednesday, November 24, 2010
April 2010 Spin Profiles (#82-93)
SP #82: Move, Shake, & Drop 4/7/10 47.8 min
1. World Tour by Wale (4:08)/WU
2. Whatever You Like by TI (4:12)/Jump Mix
3. Move, Shake, & Drop by DJ Laz ft Pitbull (4:26)/30 seated, 30 HP3, 30 pu
4. Wavin' Flag by K'naan (3:41)/Jump Mix
5. Where The Streets Have No Name by U2 (4:48)/CnC
6. Little Freak by Nicki Minaj (4:37)/mod jumps
7. Booty Call by Ke$ha (3:52)/chorus-iso pu
8. Gasolina by Daddy Yankee (4:51)/Easy cad
9. Be Faithful by Fatman Scoop (3:55)/Agg Climb/standing max v max r
10. Chillin Planes by Wale (5:11)/max v max r x2
11. Don't Let Me Fall by B.O.B. (4:35)/CD
SP #83: Steve's Requests 4/9/10 53.8min
1. Rockin Robin by The Jackson Five (2:34)/WU
2. Tomber La Chemise by Zebda (4:27)/Jump Mix
3. Uptight by Stevie Wonder (2:53)/Run
4. 90210 by Wale (3:22)/8 ct iso. mod jumps
5. Another Man's Woman by Carbon Leaf (4:28)/Heavy Climb, Rolling
6. City Of Blinding Lights by U2 (5:45)/Clim N Cad
7. Love In This Club by Usher (4:28)/Jump Mix
8. Plus Minus by East Hundred (3:49)/agg climb, HP3
9. Chillin by Wale (3:30)/mod jump, rec
10. Got To Give It Up by Marvin Gaye (4:12)/easy jump mix
11. How Low Remix by Ludacris (4:01)/standing max v max r
12. I Want You Back by NSYNC (3:00)
13. Knockout by Lil Wayne (4:10)/iso, iso pu, climb
14. Gypsy by Shakira (3:19)/CD
SP #84: I'm Awesome 4/10/10 48min
1. Bodyrock by Moby (3:36)/WU
2. Let's Go Crazy by Prince (4:39)/30 sec intervals
3. All Star by Smashmouth (3:20)/mod jumps, pickups
4. Dirt off your shoulder by Jay-Z (4:05)/30 sec int, agg climb
5. Party Like A Rock Star by Shop Boyz (4:13)/jumps
6. I'm Awesome by Sam Adams (4:09)/mod, iso 8ct
7. Personal Jesus by Depeche Mode (3:45)/rolling
8. OMG by Usher (4:44)/heavy cad
9. Buttons by PCD (3:51)/cnc
10. No One Workout Rmx by Alicia Keys (4:45)
11. Everybody Needs Somebody by The Blues Brothers (3:21)/sprint w/r
12. Life Less Ordinary by Carbon Leaf (3:35)/CD
SP #85: Everybody Loves Me 4/12/10 45.7min
1. Darshan by B21 (5:03)/WU
2. Want U Bad by Ke$ha ft Travis McCoy (3:26)/Jump Mix
3. Electric Feel Remix by JUSTICE (5:27)/Rolling + PU
4. Day N Night Rmx by Chiddy Bang (3:15)/mod
5. Plus Minus by East Hundred (3:49)/Agg climb
6. Get It Anyway by Kid Cudi (4:20)/jump mix
7. Chelsea by The Ready Set (2:25)/sprints w/r
8. Love Is Gone by Kelly Rowland (3:17)/int
9. Everybody Loves Me by OneRepublic (3:55)/rolling + pu
10. Shut Up + Kiss Me by Orianthi (3:16)/Sprint w/r
11. Dirt Off/Lying by Jay-Z/Linkin Park (4:05)/Agg climb
12. Vanilla Twilight by Owl City (3:52)/CD
SP #86: I Can Be A Freak 4/14/10 46.6min
1. Freak by Estelle (3:41)/WU
2. Midnight Hour by Estelle (4:13)/WU Mix
3. Can't Stop Partying by Weezer (4:22)/8 ct iso
4. Who Wants To Be Alone by Nelly Furtado & Tiesto (4:20)/Alt fast + slow int 30sec
5. The Boxer by Carbon Leaf (2:26)/cnc
6. Alors On Danse by Stromae (4:14)/30 sec int
7. Pretty Girls Rmx by Chiddy Bang (4:01)/int
8. Aicha by 123 Soleils (6:52)/hill-descending progression
9. On To The Next One by Jay Z (4:17)/int
10. Tellement N'Brick (3:43)/agg climb
11. Secrets by OneRepublic (3:34)/CD
PEAK WEEK
SP #87: Flat Peak 4/16/10 59min
1. I'm Too Sexy by Right Said Fred (2:51)/WU
2. It Ain't Over Til It's Over by Lenny Kravitz (4:03)/Jump Mix
3. Roam by The B52's (4:53)/WU Int
4. What Is Love by Haddaway (4:30)/baby sprints
5. Rhythm Is A Dancer by Snap! (3:42)/Climb N Cad
6. Everlasting Love by Gloria Estefan (4:02)/long sprint
7. Hey Sexy Lady by Shaggy (3:20)/Recovery
8. Angel In The Night by Basshunter (3:24)/int
9. Enter Sandman by Metallica (5:32)/cnc
10. Waiting For Tonight by J Lo (4:06)/seated cad + surges
11. Bailamos by Enrique Iglesias (3:34)/standing cad 1
12. Ray Of Light by Madonna (5:21)/seated max v maz r
13. Beautiful by Akon (5:13)/standing max
14. Drop It Like It's Hot by Snoop Dogg (4:26)/CD
SP #88: Hill Peak 4/17/10 60.1 min
Stole the last set from February's peak week (80s) profile. It proved to be just as hard, especially during "Nasty Boys". Definitely have a recovery song before the last four songs, you really need to be fresh going in.
1. Mony Mony by Billy Idol (5:01)/WU
2. Hey Sexy Lady by Shaggy (3:20)/WU HP3
3. On To The Next One by Jay-Z (4:17)/Hill int
4. Troublemaker by Weezer (2:45)/Rolling
5. Like A G6 by Far East Movement (3:39)/jump mix
6. Alice by Avril Lavigne (3:50)/iso, iso pu
7. Uprising by Muse (5:05)/Easy Rolling
8. Dirt Off/Lying by Jay Z/Linkin Park (4:05)/Agg Climb
9. I Can't Help Myself by Four Tops (2:46)/Recovery
10. Straight Up by Paula Abdul (4:10)/Standing Max V Max R
11. Maniac by Michael Sembello (4:07)/Seated Max V Max R
12. Nasty by Janet Jackson (4:04)/Standing max v max r
13. Billie Jean by Michael Jackson (4:53)/Seated max v max r
14. Lean On Me by Club Nouveau (4:01)/CD
SP #89: Make Me Smile (Taper Class) 4/21/10 48.1min
1. Acapella by Kelis (4:06)/WU
2. It Ain't Over Til It's Over by Lenny Kravitz (4:03)/Jump Mix
3. Fire In Your New Shoes by Kaskade (2:45)/agg climb
4. Janie's Got A Gun by Aerosmith (5:31)/cnc
5. Riding Solo by Iyaz (3:38)/jumps
6. Ride by Cary Brothers & Tiesto (3:42)/cnc
7. Cinta Itu Buta (4:01)/Run
8. With Me by Sum 41 (4:51)/sprints w/r
9. Make Me Smile by Chicago (4:28)/cad + pu
10. Hook by Blues Traveler (4:49)/heavy climb
11. Angel In The Night by Basshunter (3:24)/max v max r
12. Everytime by Licoln Hawk (2:58)/CD
SP #90: RACE DAY #3 (separate post)
SP #91: Cry For Me? Cry For You! 4/26/10 46.5min
1. Perfect Gentleman by Wyclef Jean (4:10)/WU
2. Magic Dance by David Bowie (5:11)/standing climb
3. Driving me crazy by Sam Adams (4:04)/rolling
4. Tonight by The Raspberries (3:41)/cad + double time
5. St. Teresa by Joan Osborn (5:22)/int
6. Airplanes by B.O.B. (5:23)/iso 8ct + mod jumps
7. Signs Rmx by Bloc Party (5:49)/break, int
8. Ironic by Alanis Morrisette (3:49)/pu
9. Cry For You by September (5:26)/int
10. All I Wanted by Paramore (3:46)/CD
SP #92: I Can SPIN On Water, D-bag! 4/28/10 45.8min
1. You Drive Me Crazy by Britney Spears (3:18)/WU
2. Feel Your Love by Kim Sozzi (3:25)/easy int
3. Frat Star by Sam Adams (3:16)/rolling
4. Commander by Kelly Rowland (3:40)/cad + sprint
5. Into The Night (3:41)/rolling, hp3
6. Boy Like You by (3:05)/8 ct iso
7. Egoista by Belinda ft Pitbull (3:25)/mod
8. Hurricane by Something Corporate (3:51)/agg climb
9. Big Time Sensuality Rmx by Bjork (4:55)/descend and cad
10. I Can Walk On Water by Basshunter (3:46)/int
11. Teenage Dirtbag by Girls Aloud (3:50)/iso, iso pu
12. Magic by BOB (3:16)/int
13. Yellow Submarine by The Beatles (2:43)/CD
SP #93: Alors On Spin 4/30/10 54.3min
1. Lo Hecho Esta Hecho by Shakira (4:24)/WU
2. The Sweet Escape by Gwen Stefani (4:06)/WU mix
3. Believe Somebody mashup by DJ Earworm (5:00)/rolling
4. Everlasting Love by Gloria Estefan (4:06)/cnc
5. Elevation by U2 (3:47)/break, cnc
6. We Made It by Kevin Rudolf, etc (3:58)/jump mix
7. Breakneck Speed by Tokyo Police Club (3:58)/cnc
8. That Not My Name by The Ting Tings (5:11)/jump mix
9. Untouched by The Veronicas (4:14)/int
10. Hey by The Justus Boyz (3:40)/break, cnc
11. Alors On Danse by Stromae (4:14)/int
12. On To The Next One by Jay-Z (4:17)/agg climb
13. All I Wanted by Paramore (3:46)/CD
1. World Tour by Wale (4:08)/WU
2. Whatever You Like by TI (4:12)/Jump Mix
3. Move, Shake, & Drop by DJ Laz ft Pitbull (4:26)/30 seated, 30 HP3, 30 pu
4. Wavin' Flag by K'naan (3:41)/Jump Mix
5. Where The Streets Have No Name by U2 (4:48)/CnC
6. Little Freak by Nicki Minaj (4:37)/mod jumps
7. Booty Call by Ke$ha (3:52)/chorus-iso pu
8. Gasolina by Daddy Yankee (4:51)/Easy cad
9. Be Faithful by Fatman Scoop (3:55)/Agg Climb/standing max v max r
10. Chillin Planes by Wale (5:11)/max v max r x2
11. Don't Let Me Fall by B.O.B. (4:35)/CD
SP #83: Steve's Requests 4/9/10 53.8min
1. Rockin Robin by The Jackson Five (2:34)/WU
2. Tomber La Chemise by Zebda (4:27)/Jump Mix
3. Uptight by Stevie Wonder (2:53)/Run
4. 90210 by Wale (3:22)/8 ct iso. mod jumps
5. Another Man's Woman by Carbon Leaf (4:28)/Heavy Climb, Rolling
6. City Of Blinding Lights by U2 (5:45)/Clim N Cad
7. Love In This Club by Usher (4:28)/Jump Mix
8. Plus Minus by East Hundred (3:49)/agg climb, HP3
9. Chillin by Wale (3:30)/mod jump, rec
10. Got To Give It Up by Marvin Gaye (4:12)/easy jump mix
11. How Low Remix by Ludacris (4:01)/standing max v max r
12. I Want You Back by NSYNC (3:00)
13. Knockout by Lil Wayne (4:10)/iso, iso pu, climb
14. Gypsy by Shakira (3:19)/CD
SP #84: I'm Awesome 4/10/10 48min
1. Bodyrock by Moby (3:36)/WU
2. Let's Go Crazy by Prince (4:39)/30 sec intervals
3. All Star by Smashmouth (3:20)/mod jumps, pickups
4. Dirt off your shoulder by Jay-Z (4:05)/30 sec int, agg climb
5. Party Like A Rock Star by Shop Boyz (4:13)/jumps
6. I'm Awesome by Sam Adams (4:09)/mod, iso 8ct
7. Personal Jesus by Depeche Mode (3:45)/rolling
8. OMG by Usher (4:44)/heavy cad
9. Buttons by PCD (3:51)/cnc
10. No One Workout Rmx by Alicia Keys (4:45)
11. Everybody Needs Somebody by The Blues Brothers (3:21)/sprint w/r
12. Life Less Ordinary by Carbon Leaf (3:35)/CD
SP #85: Everybody Loves Me 4/12/10 45.7min
1. Darshan by B21 (5:03)/WU
2. Want U Bad by Ke$ha ft Travis McCoy (3:26)/Jump Mix
3. Electric Feel Remix by JUSTICE (5:27)/Rolling + PU
4. Day N Night Rmx by Chiddy Bang (3:15)/mod
5. Plus Minus by East Hundred (3:49)/Agg climb
6. Get It Anyway by Kid Cudi (4:20)/jump mix
7. Chelsea by The Ready Set (2:25)/sprints w/r
8. Love Is Gone by Kelly Rowland (3:17)/int
9. Everybody Loves Me by OneRepublic (3:55)/rolling + pu
10. Shut Up + Kiss Me by Orianthi (3:16)/Sprint w/r
11. Dirt Off/Lying by Jay-Z/Linkin Park (4:05)/Agg climb
12. Vanilla Twilight by Owl City (3:52)/CD
SP #86: I Can Be A Freak 4/14/10 46.6min
1. Freak by Estelle (3:41)/WU
2. Midnight Hour by Estelle (4:13)/WU Mix
3. Can't Stop Partying by Weezer (4:22)/8 ct iso
4. Who Wants To Be Alone by Nelly Furtado & Tiesto (4:20)/Alt fast + slow int 30sec
5. The Boxer by Carbon Leaf (2:26)/cnc
6. Alors On Danse by Stromae (4:14)/30 sec int
7. Pretty Girls Rmx by Chiddy Bang (4:01)/int
8. Aicha by 123 Soleils (6:52)/hill-descending progression
9. On To The Next One by Jay Z (4:17)/int
10. Tellement N'Brick (3:43)/agg climb
11. Secrets by OneRepublic (3:34)/CD
PEAK WEEK
SP #87: Flat Peak 4/16/10 59min
1. I'm Too Sexy by Right Said Fred (2:51)/WU
2. It Ain't Over Til It's Over by Lenny Kravitz (4:03)/Jump Mix
3. Roam by The B52's (4:53)/WU Int
4. What Is Love by Haddaway (4:30)/baby sprints
5. Rhythm Is A Dancer by Snap! (3:42)/Climb N Cad
6. Everlasting Love by Gloria Estefan (4:02)/long sprint
7. Hey Sexy Lady by Shaggy (3:20)/Recovery
8. Angel In The Night by Basshunter (3:24)/int
9. Enter Sandman by Metallica (5:32)/cnc
10. Waiting For Tonight by J Lo (4:06)/seated cad + surges
11. Bailamos by Enrique Iglesias (3:34)/standing cad 1
12. Ray Of Light by Madonna (5:21)/seated max v maz r
13. Beautiful by Akon (5:13)/standing max
14. Drop It Like It's Hot by Snoop Dogg (4:26)/CD
SP #88: Hill Peak 4/17/10 60.1 min
Stole the last set from February's peak week (80s) profile. It proved to be just as hard, especially during "Nasty Boys". Definitely have a recovery song before the last four songs, you really need to be fresh going in.
1. Mony Mony by Billy Idol (5:01)/WU
2. Hey Sexy Lady by Shaggy (3:20)/WU HP3
3. On To The Next One by Jay-Z (4:17)/Hill int
4. Troublemaker by Weezer (2:45)/Rolling
5. Like A G6 by Far East Movement (3:39)/jump mix
6. Alice by Avril Lavigne (3:50)/iso, iso pu
7. Uprising by Muse (5:05)/Easy Rolling
8. Dirt Off/Lying by Jay Z/Linkin Park (4:05)/Agg Climb
9. I Can't Help Myself by Four Tops (2:46)/Recovery
10. Straight Up by Paula Abdul (4:10)/Standing Max V Max R
11. Maniac by Michael Sembello (4:07)/Seated Max V Max R
12. Nasty by Janet Jackson (4:04)/Standing max v max r
13. Billie Jean by Michael Jackson (4:53)/Seated max v max r
14. Lean On Me by Club Nouveau (4:01)/CD
SP #89: Make Me Smile (Taper Class) 4/21/10 48.1min
1. Acapella by Kelis (4:06)/WU
2. It Ain't Over Til It's Over by Lenny Kravitz (4:03)/Jump Mix
3. Fire In Your New Shoes by Kaskade (2:45)/agg climb
4. Janie's Got A Gun by Aerosmith (5:31)/cnc
5. Riding Solo by Iyaz (3:38)/jumps
6. Ride by Cary Brothers & Tiesto (3:42)/cnc
7. Cinta Itu Buta (4:01)/Run
8. With Me by Sum 41 (4:51)/sprints w/r
9. Make Me Smile by Chicago (4:28)/cad + pu
10. Hook by Blues Traveler (4:49)/heavy climb
11. Angel In The Night by Basshunter (3:24)/max v max r
12. Everytime by Licoln Hawk (2:58)/CD
SP #90: RACE DAY #3 (separate post)
SP #91: Cry For Me? Cry For You! 4/26/10 46.5min
1. Perfect Gentleman by Wyclef Jean (4:10)/WU
2. Magic Dance by David Bowie (5:11)/standing climb
3. Driving me crazy by Sam Adams (4:04)/rolling
4. Tonight by The Raspberries (3:41)/cad + double time
5. St. Teresa by Joan Osborn (5:22)/int
6. Airplanes by B.O.B. (5:23)/iso 8ct + mod jumps
7. Signs Rmx by Bloc Party (5:49)/break, int
8. Ironic by Alanis Morrisette (3:49)/pu
9. Cry For You by September (5:26)/int
10. All I Wanted by Paramore (3:46)/CD
SP #92: I Can SPIN On Water, D-bag! 4/28/10 45.8min
1. You Drive Me Crazy by Britney Spears (3:18)/WU
2. Feel Your Love by Kim Sozzi (3:25)/easy int
3. Frat Star by Sam Adams (3:16)/rolling
4. Commander by Kelly Rowland (3:40)/cad + sprint
5. Into The Night (3:41)/rolling, hp3
6. Boy Like You by (3:05)/8 ct iso
7. Egoista by Belinda ft Pitbull (3:25)/mod
8. Hurricane by Something Corporate (3:51)/agg climb
9. Big Time Sensuality Rmx by Bjork (4:55)/descend and cad
10. I Can Walk On Water by Basshunter (3:46)/int
11. Teenage Dirtbag by Girls Aloud (3:50)/iso, iso pu
12. Magic by BOB (3:16)/int
13. Yellow Submarine by The Beatles (2:43)/CD
SP #93: Alors On Spin 4/30/10 54.3min
1. Lo Hecho Esta Hecho by Shakira (4:24)/WU
2. The Sweet Escape by Gwen Stefani (4:06)/WU mix
3. Believe Somebody mashup by DJ Earworm (5:00)/rolling
4. Everlasting Love by Gloria Estefan (4:06)/cnc
5. Elevation by U2 (3:47)/break, cnc
6. We Made It by Kevin Rudolf, etc (3:58)/jump mix
7. Breakneck Speed by Tokyo Police Club (3:58)/cnc
8. That Not My Name by The Ting Tings (5:11)/jump mix
9. Untouched by The Veronicas (4:14)/int
10. Hey by The Justus Boyz (3:40)/break, cnc
11. Alors On Danse by Stromae (4:14)/int
12. On To The Next One by Jay-Z (4:17)/agg climb
13. All I Wanted by Paramore (3:46)/CD
March 2010 Spin Profiles (#70-80)
NUMBER 74 is one of the ALLTIME BEST SPIN PROFILES.
SP #70: This Is My Thunder 3/3/10 46 min
1. The Anthem (4:05)/WU
2. Walking On The Sun by Smashmouth (3:27)/Jump Mix
3. Lean by Lupe Fiasco (4:06)/Seated Rolling, Fast Pace
4. Machine Gun Shelter mashup (3:25)/30 sec pace intervals @1
5. Shut It Down by Akon ft. Pitbull (3:47)/Cadence + pickups
6. I Work Hard (3:49)/Fast Jumps
7. Memories by David Guetta ft. Kid Cudi (3:30)/Rolling + pickups
8. This Is My Life by Edward Maya (3:49)/Climb N Cadence, FR-2
9. Thunderstruck by AC/DC (4:52)/1 min pace, 2 min sprints w/R @ 1-2, 1 m in rec, 1 min sprint w/R
10. Get Back by Ludacris (3:51)/short rec, sprints with R
11. Shake That by Scooter (3:18)/max v, max r
12. Young Forever by Mr Hudson (4:15)/CD
SP #71, Missing
SP #72: Dorsey's Birthday 3/5/10 54.4 min
1. Ice Cream Mash (3:24)/WU
2. Pretty Girls by Wale (3:16)/Fast Jumps @1
3. If You Kiss Jesus mashup (4:31)/Jump Mix
4. Black Fingernails, Red Wine (4:07)/Mod Jumps
5. New Workout Plan by Kanye West (5:27)/Jumps, Climb N Cad
6. Lady Marmalade by Pink, Christina Aguilera, etc (4:25)/Heavy Climb, Mod jumps
7. Imma Be (4:17)/Tempo Changes
8. Popular by The Veronicas (2:42)/Sprints w/R
9. How Low Rmx by Ludacris (4:01)/HP3 cad @ 1-1.5
10. Mother Lover by JT (2:47)/iso's
11. Sex On Fire by KOL (3:23)/HP3 pickups
12. Feel It by Three 6 Mafia & Tiesto (4:02)/max v max r
13. Knockout by Lil Wayne (4:10)/iso, iso pickup, climb
14. Eternal Flame by The Bangles (3:55)/CD
SP #73: I Want You To 3/8/10 49.5 min
1. Walking On Sunshine by KC and The Sunshine Band (4:01)/WU
2. Troublemaker by Weezer (2:45)/Jump Mix
3. Hot Rich Girls mashup (4:28)/Stamina drill, cadence + pickups
4. Magnificient by Kelis (3:57)/Jump Mix @1-2
5. Sweet Dreams Rmx by Beyonce (3:39)/Rolling + pickup @1-3
6. Louboutins by J Lo (3:39)/Mod jumps @3
7. If you are wondering by Weezer (3:39)/30 sec int seated, standing HP2/HP3
8. Evacuate The Dancefloor by Cascada (3:30)/Sprints w/R @1-2
9. I'm On A Boat by The Lonely Island (2:37)/Agg Climb
10. Drunk Girl by Something Corporate (4:08)/Sprint w/R @1-2
11. Down With All The Sober Freaks mashup (4:10)/Iso Int
12. Halo/Walking by Glee (2:05)/Int
13. Hey, Soul Sister by Train (3:37)/CD
SP #74: RUDE BOY 3/10/10 45.9 min *****One of the BEST******
1. Sexual Healing Rmx by Shaggy (4:00)/WU
2. All Night Long by Alexandra Burke (3:42)/Jump Mix or easy pickups
3. Armada Latina (3:49)/Jump Mix
4. Pursuit of Happiness by Kid Cudi (4:55)/8 ct iso
5. Slide by Goo Goo Dolls (3:33)/Sprints w/R
6. Lonely No More by Rob Thomas (3:47)/Jump mix, mod
7. Up, Up, + Away by Kid Cudi (4:46)/Run + pickup
8. Alice by Avril Lavigne (4:38)/iso + iso pickups
9. I've Got You by Marc Anthony (3:53)/Fast cadence + climb + pickup opt
10. Rude Boy by Rihanna (3:43)/Agg Climb
11. Break Your Heart by Taio Cruz (3:07)/Sprints w/R
12. Hold On (Crossroads) by Wyclef Jean (4:12)/CD
SP #75: Follow Me Down 3/12/10 48.1 min
1. I Think We're Alone Now by Tiffany (3:49)/WU
2. Lose Control by Missy Elliot (4:28)/Jump Mix @1
3. Can You Tell by Ra Ra Riot (2:43)/Run + pickups
4. We Didn't Start The Fire by Billy Joel (4:48)/Sprints w/R
5. Follow Me Down by 3OH!3 (3:46)/8 ct iso
6. Fly Away by Lenny Kravitz (3:42)/mod jumps, agg climb
7. Monster by Lady Gaga (4:20)/mod jumps @3
8. Gangsta's Paradise by Coolio (4:01)/Agg Climb @2+
9. This Is My Life by Edward Maya (3:50)/ C + C
10. Closing Time by Semisonic (4:34)/Standing Sprints w/R
11. Not My Love by Janet Jackson (3:30)/Seated Sprints w/R
12. The Scientist by Cold Play (5:11)/CD
SP #76: St. Paddy's 3/17/10 49.1min
1. Drunken Lullibies by Flogging Molly(3:53)/WU
2. DJ by Akon (3:26)/HP3 cad
3. I'm A Rover by Great Big Sea (3:32)/Run
4. Sexy Movimiento by Wisen y Yandel (3:32)/Mod jumps
5. Chillin' Planes Rmx by Wale (5:11)/Cad
6. Drums of Belfast by Scythian (2:54)/C n C
7. Music Is My Hot Sex by CSS (3:06)/Rolling + pickup
8. Mr. Brightside by The Killers (3:48)/Sprints
9. Shake My by Scooter (3:19)/Sprints
10. The Wild Rover by Dropkick Murphys (3:26)/Agg Climb
11. Express Yourself by Madonna (4:04)/Cadence
12. Riverdance (5:42)/Descend + Cad
13. If I Ever Leave (3:21)/CD
SP #77a: LATE NIGHT 1: Summer Grooves 3/18/10 31.5 min
1. All Summer Long by Kid Rock (4:47)/WU
2. Surfin' USA by The Beach Boys (2:28)/Run
3. Summer Love by JT (4:13)/Jump mix
4. Summer of '69 by Bryan Adams (3:39)/Climb
5. Margaritaville by Jimmy Buffet (4:11)/jump mix
6. Summer Nights by Grease (3:37)/Rolling + pickup
7. Sweet Home Alabama by Lynyrd Skynyrd (4:45)/agg climb + pickup
8. Walking On Sunshine by KC + The Sunshine Band (4:01)/max v maxr
SP #77b: LATE NIGHT 2: Parodies 3/18/10 32.2min
1. It's All About The Pentiums by Weird Al (3:35)/WU
2. Mother Lover by JT (2:47)/HP3 climb, iso 8cts
3. Yoda by Weird Al (4:00)/climb n cad
4. ...Baby One More Time by Bowling For Soup (3:29)/Top Climb
5. Ebay by Weird Al (3:36)/iso int
6. Amish Paradise by Weird Al (3:19)/agg climb
7. I'm On A Boat by The Lonely Island (2:37)/agg climb
8. White N Nerdy by Weird Al (3:20)/seated climb n cad
9. Eat It by Weird Al (3:20)/maxv max r
10. Do I Creep You Out (2:49)/CD
SP #78: Recovery, FS, CS 3/24/10 48.6min
1. Save Tonight by Eagle Eye Cherry (3:59)/WU
2. When Love Takes Over by Kelly Rowland (3:09)/seated warmup sprints
3. All About The Pentiums by Weird Al (3:35)/St Agg Climb
4. Oohh Ahh (3:57)/recover, jumps
5. In Her Eyes by Basshunter (3:14)/set-90%-100% x2 @fr
6. River of Dreams by Billy Joel (4:06)/HP3 Agg climb
7. Monster by Lady Gaga (4:20)/recovery, jumps
8. Because The Night by Cascada (3:26)/ cad, 90%, 100% x2
9. Cry For You by September (3:30)/seated verse, std chorus @1-2
10. November Rain by Guns N Roses (8:57)/iso, 8ct iso, agg climb
11. Bye Bye Bye by NSYNC (3:30)/Sprints w/R
12. La Belle et Le Bad Boy by MC Solar (3:12)/CD
SP #79: Like A G6 3/29/10 49.9min
1. Do Ya Think Deceptiback? mashup (5:25)/WU
2. Live Like We're Dying by Kris Allen (3:33)/Easy pickups
3. Say Aah by Fabolous (3:28)/Jumps
4. Electronic Music by Akon (2:26)/max v max r
5. Styrofoam by Ke$ha (3:23)/iso 8ct
6. Breakeven by The Script (4:21)/seated pickups @2
7. Energy by The Apples In Stereo (3:23)/cadence @1; jumps
8. Like A G6 by Far East Movement (3:39)/FR, 30 sec pickups
9. Strange by Tokio Hotel (3:49)/1 min iso, 30 sec pickup
10. The Technicolor Phase by Owl City (4:27)/Easy climb
11. All The Above by One Republic (3:21)/jump mix
12. Wear My Kiss by Sugabees (3:23)/max v max r x2
13. Shooting The Moon by Ok Go (3:16)/CD
SP #80: Not Myself Tonight! 3/31/10 44.5min
1. Jumps 2. Flats 3. Rolling
1. Mamma Mia! (3:35)/WU
2. Zoosk Girl by Flo Rida (3:13)/Run mix
3. Red Blooded Woman by Kylie Minogue (4:23)/mod, jump mix
4. Kids Rmx by Chiddy Bang (3:13)/30 sec pace int
5. In + Out Of Love by Armin Van Buuren (3:03)/cad + speed bursts
6. Say It Right Away Mashup (5:08)/Fr-1 +pickups
7. Not Myself Tonight By Christina Aguilera (3:02)/Fast cad, climb
8. One Song by Rigby (3:23)/Start heavy, descend-control + pickup
9. Pyromania by Cascada (3:30)/rolling + PU + pace
10. Just Say Yes by Snow Patrol (4:47)/CnC
11. Fever by Cascada (3:20)/sprints w/r
12. Haven't Met You Yet by Michael Buble (4:05)/CD
SP #70: This Is My Thunder 3/3/10 46 min
1. The Anthem (4:05)/WU
2. Walking On The Sun by Smashmouth (3:27)/Jump Mix
3. Lean by Lupe Fiasco (4:06)/Seated Rolling, Fast Pace
4. Machine Gun Shelter mashup (3:25)/30 sec pace intervals @1
5. Shut It Down by Akon ft. Pitbull (3:47)/Cadence + pickups
6. I Work Hard (3:49)/Fast Jumps
7. Memories by David Guetta ft. Kid Cudi (3:30)/Rolling + pickups
8. This Is My Life by Edward Maya (3:49)/Climb N Cadence, FR-2
9. Thunderstruck by AC/DC (4:52)/1 min pace, 2 min sprints w/R @ 1-2, 1 m in rec, 1 min sprint w/R
10. Get Back by Ludacris (3:51)/short rec, sprints with R
11. Shake That by Scooter (3:18)/max v, max r
12. Young Forever by Mr Hudson (4:15)/CD
SP #71, Missing
SP #72: Dorsey's Birthday 3/5/10 54.4 min
1. Ice Cream Mash (3:24)/WU
2. Pretty Girls by Wale (3:16)/Fast Jumps @1
3. If You Kiss Jesus mashup (4:31)/Jump Mix
4. Black Fingernails, Red Wine (4:07)/Mod Jumps
5. New Workout Plan by Kanye West (5:27)/Jumps, Climb N Cad
6. Lady Marmalade by Pink, Christina Aguilera, etc (4:25)/Heavy Climb, Mod jumps
7. Imma Be (4:17)/Tempo Changes
8. Popular by The Veronicas (2:42)/Sprints w/R
9. How Low Rmx by Ludacris (4:01)/HP3 cad @ 1-1.5
10. Mother Lover by JT (2:47)/iso's
11. Sex On Fire by KOL (3:23)/HP3 pickups
12. Feel It by Three 6 Mafia & Tiesto (4:02)/max v max r
13. Knockout by Lil Wayne (4:10)/iso, iso pickup, climb
14. Eternal Flame by The Bangles (3:55)/CD
SP #73: I Want You To 3/8/10 49.5 min
1. Walking On Sunshine by KC and The Sunshine Band (4:01)/WU
2. Troublemaker by Weezer (2:45)/Jump Mix
3. Hot Rich Girls mashup (4:28)/Stamina drill, cadence + pickups
4. Magnificient by Kelis (3:57)/Jump Mix @1-2
5. Sweet Dreams Rmx by Beyonce (3:39)/Rolling + pickup @1-3
6. Louboutins by J Lo (3:39)/Mod jumps @3
7. If you are wondering by Weezer (3:39)/30 sec int seated, standing HP2/HP3
8. Evacuate The Dancefloor by Cascada (3:30)/Sprints w/R @1-2
9. I'm On A Boat by The Lonely Island (2:37)/Agg Climb
10. Drunk Girl by Something Corporate (4:08)/Sprint w/R @1-2
11. Down With All The Sober Freaks mashup (4:10)/Iso Int
12. Halo/Walking by Glee (2:05)/Int
13. Hey, Soul Sister by Train (3:37)/CD
SP #74: RUDE BOY 3/10/10 45.9 min *****One of the BEST******
1. Sexual Healing Rmx by Shaggy (4:00)/WU
2. All Night Long by Alexandra Burke (3:42)/Jump Mix or easy pickups
3. Armada Latina (3:49)/Jump Mix
4. Pursuit of Happiness by Kid Cudi (4:55)/8 ct iso
5. Slide by Goo Goo Dolls (3:33)/Sprints w/R
6. Lonely No More by Rob Thomas (3:47)/Jump mix, mod
7. Up, Up, + Away by Kid Cudi (4:46)/Run + pickup
8. Alice by Avril Lavigne (4:38)/iso + iso pickups
9. I've Got You by Marc Anthony (3:53)/Fast cadence + climb + pickup opt
10. Rude Boy by Rihanna (3:43)/Agg Climb
11. Break Your Heart by Taio Cruz (3:07)/Sprints w/R
12. Hold On (Crossroads) by Wyclef Jean (4:12)/CD
SP #75: Follow Me Down 3/12/10 48.1 min
1. I Think We're Alone Now by Tiffany (3:49)/WU
2. Lose Control by Missy Elliot (4:28)/Jump Mix @1
3. Can You Tell by Ra Ra Riot (2:43)/Run + pickups
4. We Didn't Start The Fire by Billy Joel (4:48)/Sprints w/R
5. Follow Me Down by 3OH!3 (3:46)/8 ct iso
6. Fly Away by Lenny Kravitz (3:42)/mod jumps, agg climb
7. Monster by Lady Gaga (4:20)/mod jumps @3
8. Gangsta's Paradise by Coolio (4:01)/Agg Climb @2+
9. This Is My Life by Edward Maya (3:50)/ C + C
10. Closing Time by Semisonic (4:34)/Standing Sprints w/R
11. Not My Love by Janet Jackson (3:30)/Seated Sprints w/R
12. The Scientist by Cold Play (5:11)/CD
SP #76: St. Paddy's 3/17/10 49.1min
1. Drunken Lullibies by Flogging Molly(3:53)/WU
2. DJ by Akon (3:26)/HP3 cad
3. I'm A Rover by Great Big Sea (3:32)/Run
4. Sexy Movimiento by Wisen y Yandel (3:32)/Mod jumps
5. Chillin' Planes Rmx by Wale (5:11)/Cad
6. Drums of Belfast by Scythian (2:54)/C n C
7. Music Is My Hot Sex by CSS (3:06)/Rolling + pickup
8. Mr. Brightside by The Killers (3:48)/Sprints
9. Shake My by Scooter (3:19)/Sprints
10. The Wild Rover by Dropkick Murphys (3:26)/Agg Climb
11. Express Yourself by Madonna (4:04)/Cadence
12. Riverdance (5:42)/Descend + Cad
13. If I Ever Leave (3:21)/CD
SP #77a: LATE NIGHT 1: Summer Grooves 3/18/10 31.5 min
1. All Summer Long by Kid Rock (4:47)/WU
2. Surfin' USA by The Beach Boys (2:28)/Run
3. Summer Love by JT (4:13)/Jump mix
4. Summer of '69 by Bryan Adams (3:39)/Climb
5. Margaritaville by Jimmy Buffet (4:11)/jump mix
6. Summer Nights by Grease (3:37)/Rolling + pickup
7. Sweet Home Alabama by Lynyrd Skynyrd (4:45)/agg climb + pickup
8. Walking On Sunshine by KC + The Sunshine Band (4:01)/max v maxr
SP #77b: LATE NIGHT 2: Parodies 3/18/10 32.2min
1. It's All About The Pentiums by Weird Al (3:35)/WU
2. Mother Lover by JT (2:47)/HP3 climb, iso 8cts
3. Yoda by Weird Al (4:00)/climb n cad
4. ...Baby One More Time by Bowling For Soup (3:29)/Top Climb
5. Ebay by Weird Al (3:36)/iso int
6. Amish Paradise by Weird Al (3:19)/agg climb
7. I'm On A Boat by The Lonely Island (2:37)/agg climb
8. White N Nerdy by Weird Al (3:20)/seated climb n cad
9. Eat It by Weird Al (3:20)/maxv max r
10. Do I Creep You Out (2:49)/CD
SP #78: Recovery, FS, CS 3/24/10 48.6min
1. Save Tonight by Eagle Eye Cherry (3:59)/WU
2. When Love Takes Over by Kelly Rowland (3:09)/seated warmup sprints
3. All About The Pentiums by Weird Al (3:35)/St Agg Climb
4. Oohh Ahh (3:57)/recover, jumps
5. In Her Eyes by Basshunter (3:14)/set-90%-100% x2 @fr
6. River of Dreams by Billy Joel (4:06)/HP3 Agg climb
7. Monster by Lady Gaga (4:20)/recovery, jumps
8. Because The Night by Cascada (3:26)/ cad, 90%, 100% x2
9. Cry For You by September (3:30)/seated verse, std chorus @1-2
10. November Rain by Guns N Roses (8:57)/iso, 8ct iso, agg climb
11. Bye Bye Bye by NSYNC (3:30)/Sprints w/R
12. La Belle et Le Bad Boy by MC Solar (3:12)/CD
SP #79: Like A G6 3/29/10 49.9min
1. Do Ya Think Deceptiback? mashup (5:25)/WU
2. Live Like We're Dying by Kris Allen (3:33)/Easy pickups
3. Say Aah by Fabolous (3:28)/Jumps
4. Electronic Music by Akon (2:26)/max v max r
5. Styrofoam by Ke$ha (3:23)/iso 8ct
6. Breakeven by The Script (4:21)/seated pickups @2
7. Energy by The Apples In Stereo (3:23)/cadence @1; jumps
8. Like A G6 by Far East Movement (3:39)/FR, 30 sec pickups
9. Strange by Tokio Hotel (3:49)/1 min iso, 30 sec pickup
10. The Technicolor Phase by Owl City (4:27)/Easy climb
11. All The Above by One Republic (3:21)/jump mix
12. Wear My Kiss by Sugabees (3:23)/max v max r x2
13. Shooting The Moon by Ok Go (3:16)/CD
SP #80: Not Myself Tonight! 3/31/10 44.5min
1. Jumps 2. Flats 3. Rolling
1. Mamma Mia! (3:35)/WU
2. Zoosk Girl by Flo Rida (3:13)/Run mix
3. Red Blooded Woman by Kylie Minogue (4:23)/mod, jump mix
4. Kids Rmx by Chiddy Bang (3:13)/30 sec pace int
5. In + Out Of Love by Armin Van Buuren (3:03)/cad + speed bursts
6. Say It Right Away Mashup (5:08)/Fr-1 +pickups
7. Not Myself Tonight By Christina Aguilera (3:02)/Fast cad, climb
8. One Song by Rigby (3:23)/Start heavy, descend-control + pickup
9. Pyromania by Cascada (3:30)/rolling + PU + pace
10. Just Say Yes by Snow Patrol (4:47)/CnC
11. Fever by Cascada (3:20)/sprints w/r
12. Haven't Met You Yet by Michael Buble (4:05)/CD
Race Day #2: February 27, 2010
RACE DAY is a chance for spinners to measure their fitness level and challenge themselves beyond a normal class by keeping their heart rate above 80% for twenty minutes or more. It is also an opportunity to build team-spirit in your group exercise program, a sense of "we will overcome together". If your participants have a goal, a team, and a coach, they are much more likely to stick to a fitness schedule, reach their fitness goals, and feel good about themselves. Make spinning more than a class that random individuals go to; make it an integral part of their lives that they can't miss.
The RACE DAY in the fall semester was a lot of fun, but there were several issues I wanted to ameliorate for the second try. Our spin bikes have no way of measuring heart rate or pace or effort levels. Last Fall, I had made the race about percent effort, how you feel at the time. This is not very scientific and doesn't give any concrete marker for participants to measure their efforts. This time I had spinners learn how to measure their heart rates throughout PEAK WEEK, so this time racers could have some data and a benchmark for future comparisons.
There was a lot more organization to this event. I made sure people knew to wait outside the spin room until all the bikes were set up. I spoke with the attendant beforehand to make sure he knew there would be a special event and to make sure everyone stayed in line. Instead of making the sweat bands (they turned out to be way too hot), I bought Nike headbands for the ladies and gel packs for the fellows. I still set up all the cards with inspirational phrases, the photos of far away places, and streamers.
This course was a figure eight loop. Each song was one figure eight. 2 min flat, 2 min standing flat, 1 min flat.
Warm Up Tracks:
*Heart Rate (HR) Check #1
1. Survivor by Beyonce (4:13)
2. Mony Mony by Billy Idol (5:00)
3. How Far We've Come by Matchbox 20 (3:31)
*HR Check #2
RACE:
1. All I Ever Wanted by Basshunter (4:45)/Lo
2. Pour Some Sugar On Me by Def Leppard (4:50)/Hi *HR Check #3
3. Into The Groove (Sidechains Remix) by Madonna (5:32)/Lo
*HR Check #4
4. Lose Yourself by Eminem (5:20)/Hi
5. Crazy by Britney Spears (3:18)/Max, *HR Check #5
Cool Down:
We Are The Champions by Queen (3:00), *HR Check #6
The RACE DAY in the fall semester was a lot of fun, but there were several issues I wanted to ameliorate for the second try. Our spin bikes have no way of measuring heart rate or pace or effort levels. Last Fall, I had made the race about percent effort, how you feel at the time. This is not very scientific and doesn't give any concrete marker for participants to measure their efforts. This time I had spinners learn how to measure their heart rates throughout PEAK WEEK, so this time racers could have some data and a benchmark for future comparisons.
There was a lot more organization to this event. I made sure people knew to wait outside the spin room until all the bikes were set up. I spoke with the attendant beforehand to make sure he knew there would be a special event and to make sure everyone stayed in line. Instead of making the sweat bands (they turned out to be way too hot), I bought Nike headbands for the ladies and gel packs for the fellows. I still set up all the cards with inspirational phrases, the photos of far away places, and streamers.
This course was a figure eight loop. Each song was one figure eight. 2 min flat, 2 min standing flat, 1 min flat.
Warm Up Tracks:
*Heart Rate (HR) Check #1
1. Survivor by Beyonce (4:13)
2. Mony Mony by Billy Idol (5:00)
3. How Far We've Come by Matchbox 20 (3:31)
*HR Check #2
RACE:
1. All I Ever Wanted by Basshunter (4:45)/Lo
2. Pour Some Sugar On Me by Def Leppard (4:50)/Hi *HR Check #3
3. Into The Groove (Sidechains Remix) by Madonna (5:32)/Lo
*HR Check #4
4. Lose Yourself by Eminem (5:20)/Hi
5. Crazy by Britney Spears (3:18)/Max, *HR Check #5
Cool Down:
We Are The Champions by Queen (3:00), *HR Check #6
Thursday, November 11, 2010
Six Hours To Paradise: One Woman's Epic Tale of Bravery & Perseverence
Alternative title:
Highway to Hell! One Woman's Epic Tale of Stupidity, Insanity, and Frozen Feet
Follow the link to the document. Sorry, this was a massively long story and it was easier to make a word document and then embed it here.
Six Hours to Paradise
Highway to Hell! One Woman's Epic Tale of Stupidity, Insanity, and Frozen Feet
Follow the link to the document. Sorry, this was a massively long story and it was easier to make a word document and then embed it here.
Six Hours to Paradise
Thursday, June 10, 2010
PEAK WEEK Spin Profiles (#65-67)
The first profile introduces a new drill: iso pickups! Woo! Super fun! You must be familiar now with isolation intervals. Now that we are becoming more advanced, it's time to try a more advanced version. We start with a regular isolation drill (HP3, super heavy, slow the pace down, focus on keeping the upper body perfectly still, hips to the rear, circular pedal strokes). Then we add in the fun: turn the R down just a quart-half turn to allow your pace to speed up, and pick up holding that isolated upper body position. Since this is really challenging, no more than 10 secs to start. Knockout by Lil Wayne is a perfect song for this drill because it has a slower feeling part, followed by a short faster feeling part. Warning! Must be advanced to do this. All about core strength! Sucking in your gut, keeping your shoulders level. Do not do this with beginners! Form first! To newer people, I coach a slightly easier option: after isolation, just pick up at same resistance (anything faster is great!). Remember that the lower the resistance, the harder it is for your core (so less R isn't necessarily easier).
NB: These profiles also took place during PEAK WEEK, which means they are particularly challenging. I forget if I've explained this in a previous post or not, but I design our semester training to correlate with how I would train for a race (I'm a marathoner, so I bring my knowledge from the running arena into spin class). I plan two RACE DAYs per semester: one in the middle and one at the end. Just like in marathon training, we build up our fitness levels (endurance, stamina, speed, mind power) and have one week where we really challenge ourselves every day (PEAK WEEK). We then back off the intensity for TAPER WEEK to give our legs time to refresh. We then have RACE DAY to show how much we've progressed over the months! After Race Day, we then back off the intensity to a base level. The goal is that our base level of fitness after Race Day be higher than it was in the beginning of the semester. It is also a great way to keep motivation high (since it is something exciting and different to look forward to).
PEAK WEEK Profiles:
Spin Profile #56: Aww Eff It, Gimme That Damn Bucket 2/17/10 49.2min
1. Easy Love by MSTRKRFT (5:32)/WU
2. Bang A Gong (Get It On) by T. Rex (4:27)/Run + pickups @1
3. Starstrukk by 3OH!3 ft Katy Perry (3:23)/Speed bursts !-2 alt. seated and standing
4. Bitch by Meredith Brooks (4:13)/Jump Mix @1-2
5. I Like by Keri Hilson (3:37)/8cts isolation, chorus HOLD, @3
6. Stereo Love by Edward Maya (5:21)/Climb N Cadence FR ==> 3
7. One Way Or Another by Blondie (3:36)/Aggressive Climb @2
8. Dirty Picture by Taio Cruz (3:40)/Mod Jumps @2-3
9. Shut Up! by Simple Plan (3:01)/Cadence @FR-1; at 1:30, slow interlude: HP3 UP-->2:20 (drum roll) sit
10. 7 Things by Miley Cyrus (3:41)/Sprints with R @2
11. Knockout by Lil Wayne (4:10)/Start up @1, cad > iso > iso pickup (repeat 3x). End on aggresive climb
12. Ice Cream by Sarah McLachlan (2:44)/CD
SP #66: 80's II 2/17/10 60min
1. Friday I'm In Love by The Cure (3:35)/WU
2. Always Something There To Remind Me by Naked Eyes (3:42)/Run + Pickup
3. Escapade by Janet Jackson (4:44)/Jump Mix
4. Kiss by Prince (3:38)/Alt. Fast Slow Tempo, Standing @2
5. Our House by Madness (3:23)/Rolling
6. The Goonies R Good Enough by Cyndi Lauper (3:38)/Run @1
7. The Power Of Love by Huey Lewis (3:54)/Mod Jumps @3
8. Rhythm Of The Night by DeBarge (3:54)/30sec @HP3, 30sec seated, cadence + pickups
9. Danger Zone by Kenny Loggins (3:35)/Stamina Test! @FR-1
10. How Will I Know by Whitney Houston (4:36)/Easy Recovery Run
11. Straight Up by Paula Abdul (4:10)/Standing Max V Max R
12. Maniac by Michael Sembello (4:07)/ Seated Max V Max R
13. Nasty by Janet Jackson (4:04)/Standing Max V Max R
14. Billie Jean by Michael Jackson (4:53)/Seated Max V Max R
15. You Can Call Me Al by Paul Simon (4:40)/CD
SP #67: You Want This 2/20/10 51.9min
1. Now That We've Found Love by Heavy D (4:18)/WU
2. Her Diamonds by Rob Thomas (4:39)/Climb N Cadence
3. Life Goes On by The Beatles (3:11)/Fast Jumps @1-2
4. Sweet Dreams Remix by Beyonce (3:39)/Rolling Hills + pickups
5. Time by Hootie & The Blowfish (4:54)/Start w iso @3; 8ct iso
6. Don't Stop The Music by Rihanna (4:27)/Cadence + pickups @2
7. You Want This by Janet Jackson (5:06)/Max V Max R
8. Revolver by Madonna (3:41)/Heavy Jump Mix @3
9. Abdel Kader by 1,2,3 Soleils (4:58)/Standing Max V Max R
10. This Is How A Heart Breaks by Rob Thomas (3:51)/Sprints W R
11. Knockout by Lil Wayne (4:10)/Start @1; Cadence > iso > iso pickups x3, end on aggressive climb
12. Bennie & The Jets by Elton John (5:09)/CD
NB: These profiles also took place during PEAK WEEK, which means they are particularly challenging. I forget if I've explained this in a previous post or not, but I design our semester training to correlate with how I would train for a race (I'm a marathoner, so I bring my knowledge from the running arena into spin class). I plan two RACE DAYs per semester: one in the middle and one at the end. Just like in marathon training, we build up our fitness levels (endurance, stamina, speed, mind power) and have one week where we really challenge ourselves every day (PEAK WEEK). We then back off the intensity for TAPER WEEK to give our legs time to refresh. We then have RACE DAY to show how much we've progressed over the months! After Race Day, we then back off the intensity to a base level. The goal is that our base level of fitness after Race Day be higher than it was in the beginning of the semester. It is also a great way to keep motivation high (since it is something exciting and different to look forward to).
PEAK WEEK Profiles:
Spin Profile #56: Aww Eff It, Gimme That Damn Bucket 2/17/10 49.2min
1. Easy Love by MSTRKRFT (5:32)/WU
2. Bang A Gong (Get It On) by T. Rex (4:27)/Run + pickups @1
3. Starstrukk by 3OH!3 ft Katy Perry (3:23)/Speed bursts !-2 alt. seated and standing
4. Bitch by Meredith Brooks (4:13)/Jump Mix @1-2
5. I Like by Keri Hilson (3:37)/8cts isolation, chorus HOLD, @3
6. Stereo Love by Edward Maya (5:21)/Climb N Cadence FR ==> 3
7. One Way Or Another by Blondie (3:36)/Aggressive Climb @2
8. Dirty Picture by Taio Cruz (3:40)/Mod Jumps @2-3
9. Shut Up! by Simple Plan (3:01)/Cadence @FR-1; at 1:30, slow interlude: HP3 UP-->2:20 (drum roll) sit
10. 7 Things by Miley Cyrus (3:41)/Sprints with R @2
11. Knockout by Lil Wayne (4:10)/Start up @1, cad > iso > iso pickup (repeat 3x). End on aggresive climb
12. Ice Cream by Sarah McLachlan (2:44)/CD
SP #66: 80's II 2/17/10 60min
1. Friday I'm In Love by The Cure (3:35)/WU
2. Always Something There To Remind Me by Naked Eyes (3:42)/Run + Pickup
3. Escapade by Janet Jackson (4:44)/Jump Mix
4. Kiss by Prince (3:38)/Alt. Fast Slow Tempo, Standing @2
5. Our House by Madness (3:23)/Rolling
6. The Goonies R Good Enough by Cyndi Lauper (3:38)/Run @1
7. The Power Of Love by Huey Lewis (3:54)/Mod Jumps @3
8. Rhythm Of The Night by DeBarge (3:54)/30sec @HP3, 30sec seated, cadence + pickups
9. Danger Zone by Kenny Loggins (3:35)/Stamina Test! @FR-1
10. How Will I Know by Whitney Houston (4:36)/Easy Recovery Run
11. Straight Up by Paula Abdul (4:10)/Standing Max V Max R
12. Maniac by Michael Sembello (4:07)/ Seated Max V Max R
13. Nasty by Janet Jackson (4:04)/Standing Max V Max R
14. Billie Jean by Michael Jackson (4:53)/Seated Max V Max R
15. You Can Call Me Al by Paul Simon (4:40)/CD
SP #67: You Want This 2/20/10 51.9min
1. Now That We've Found Love by Heavy D (4:18)/WU
2. Her Diamonds by Rob Thomas (4:39)/Climb N Cadence
3. Life Goes On by The Beatles (3:11)/Fast Jumps @1-2
4. Sweet Dreams Remix by Beyonce (3:39)/Rolling Hills + pickups
5. Time by Hootie & The Blowfish (4:54)/Start w iso @3; 8ct iso
6. Don't Stop The Music by Rihanna (4:27)/Cadence + pickups @2
7. You Want This by Janet Jackson (5:06)/Max V Max R
8. Revolver by Madonna (3:41)/Heavy Jump Mix @3
9. Abdel Kader by 1,2,3 Soleils (4:58)/Standing Max V Max R
10. This Is How A Heart Breaks by Rob Thomas (3:51)/Sprints W R
11. Knockout by Lil Wayne (4:10)/Start @1; Cadence > iso > iso pickups x3, end on aggressive climb
12. Bennie & The Jets by Elton John (5:09)/CD
Monday, May 10, 2010
February Spin Profiles, Part 1: 59-64
Wednesday marks my 100th Spin Profile! Wow! While compiling the Ultimate Spin Profile Song List for this class, I started to realize that I'm about 40 profiles behind on my blog. Whoops! I had wanted to keep things pretty UTD on this site so I would have fresh impressions of things, but it seems as though living has gotten in the way of writing. Oh well.
February was all about build up to our Race Day at the end of the month. Also featured some Valentine's Day Themed Classes (however, I don't think I could top last year's Classic Rock Love Songs Themed Class (SP #03)).
Spin Profile #59: Face Lift 2/1/10 48.2 min
1. Cruel Summer by Blue Crush (5:24)/WU
2. Breakin Dishes by Rihanna (3:21)/Rolling Hills
3. Pink Houses by John Mellencamp (4:44)/Climb N Cadence
4. Replay by Iyaz (3:02)/Jump Mix @ 1-2
5. Once In A Lifetime by Talking Heads (4:19)/Climb N Cadence
6. Uprising by Muse (5:05)/Mod jumps @3 + Rolling
7. Imma Be by Black Eyed Peas (4:17)/Jumps @2
8. You're So Damn Hot by Ok Go (2:39)/Run + pickups @1
9. I'm In Philly Trick by LMFAO (3:50)/Mod jumps @3
10. Twist & Shout by Ike & Tina Turner (3:02)/Run + pickups @1
11. In The Air Tonight by Nonpoint (4:31)/Sprints w R
12. Falling Slowly by Glen Hansard & Marketa Irglova (4:04)/CD
SP #60: I Got The Power! (hooray) 2/3/10 47.5 min
1. The Power by Snap! (3:49)/WU
2. Tik Tok by Ke$ha (3:20)/Warm Up Jump Mix + easy pickups
3. Hip Hop Hooray by Naught by Nature (4:24)/Jumps @1
4. Cruel To Be Kind by Letters To Cleo (3:03)/Run + pickups @1
5. Popular by The Veronicas (2:42)/Standing Climb N Cadence
6. Speakerphone by Kylie Minogue (3:54)/Standing Rolling Hills
7. God Is A DJ by P!nk (3:44)/Chorus Sprints w R
8. Empire State Of Mind by Jay-Z (4:37)/Mod Jumps @3
9. Calypso by Spiderbait (1:51)/Standing Sprints w/R; follow music
10. Don't Trust Me by 3OH!3 (3:13)/Recover, cadence
11. Numb/Encore by Jay-Z & Linkin Park (3:25)/Aggressive Climb
12. Boom Boom Boom by The Outhere Brothers (3:22)/Faster to Fastest @1-FR
13. Call On Me by Eric Prydz (2:49)/2 sets of max v max r *****
14. Horchata by Vampire Weekend (3:27)/CD
** Before class I sent out an email to my spinners saying, "Oh look, my BodyPump class was filmed the other day and some of you were in it. Check out the video. The song will be on tonight's play list!" http://www.youtube.com/watch?v=L_fCqg92qks
Some people just replied "Oh Congrats Nina" before actually watching the video. Check it out for yourself! Real workout motivator....
Hahahahahaha! I'm still cracking up about this. Yes, if you come to my spin class, you know my humor is stupid and corny. It does get you smiling though! :D
SP #61: Miseducation 2/5/10 57.1 min
1. Take The Lead (Wanna Ride) by Bone Thugs N Harmony (3:28)/WU
2. I Like To Move It by Reel 2 Reel (3:43)/Easy sprints, FR-.5
3. What Would You Do? by City High (2:56)/Climb N Cadence (remember this song after watching Intervention with my housemate...)
4. Dani California by RHCP (4:43)/Climb @2 HP3
5. La La La by LMFAO (3:30)/Rolling
6. Carry Out by Timbaland (3:52)/Jumps @1
7. The Game of Love by Santana (4:14)/Jump Mix @1-2
8. Proper Education by Eric Prydz v. Floyd (3:24)/Rolling + pickups
9. Youth Of The Nation by P.O.D. (4:18)/Aggressive Climb HP3
10. Everything Is Everything by Lauren Hill (4:53)/mod jumps
11. Asereje by Las Ketchup (3:31)/Fast cadence + pickups @FR-1
12. Walkin Out Yo Girlfriend mashup by DJ Lobsterdust (3:40)/Jump Mix
13. Whoa Oh! by Forever The Sickest Kids (3:25)/Fast cadence + pickups
14. Everytime We Touch by Cascada (3:20)/max v max r
15. Halo by Beyonce (4:22)/CD
SP #62: Jump N Bang 2/8/10 48.6 min
1. Bang Bang by K'naan (3:07)/WU
2. Big Yellow Taxi by Counting Crows (3:45)/Climb N Cadence
3. Send My Love To The Dancefloor (3:52)/HP3 surges @2
4. Symphonies by Dan Black (3:47)/Rolling + seated pickup
5. Jump by Van Halen (4:02)/mod jumps @3 + pickups @1
6. Down by Jay Sean (3:32)/Jump Mix + pickups @1
7. Hand In My Pocket by Alanis Morissette (3:42)/Recovery, Climb N Cadence
8. I Made It by Kevin Rudolf (4:22)/Alt Fast + Slow jump mix
9. Fake Plastic Trees by Radiohead (4:51)/High R! 1) iso intervals 2) sit + pickup 3) iso intervals
10. Troublemaker by Weezer (2:45)/Rolling + pickups
11. Crazy Remix by Alanis Morissette (3:40)/Rolling + pickups: Up 2, down 1 to sprint
12. Oh Africa by Akon (3:21)/CD
Two Valentine's Day Themed Classes! (we had the competition again: points for guessing artist, name of song, theme, technique, movie name)
SP #63: Tainted Love 2/12/10 59.1 min
1. Love At First Sight by Kylie Minogue (4:00)/WU
2. Tainted Love by Soft Cell (2:40)/Jump Mix @1
3. Killing Me Softly by Fugees (4:50)?mod jumps @3
4. One Way Or Another by Blondie (3:36)/Rolling + pickups
5. Turnin Me On by Keri Hilson (4:09)/Fast jump mix @1
6. Your Love by The Outfield (3:36)/Run @1, Climb HP3
7. Ooops!...I Did It Again (3:31)/Climb HP3 +pickups
8. Angel by Aerosmith (5:07)/isolation intervals, climb
9. Oops (Oh My) by Tweet & Missy Elliott (3:58)/alt fast and slow jump mix
10. My Bloody Valentine by Good Charlotte (3:55)/stamina test, max v maxr
11. #1 Crush by Garbage (4:45)/iso, mod jumps
12. I Touch Myself (3:45)/jump mix + pickups
13. Head Over Feet by Alanis Morissette (4:24)/iso, high R pickups
14. Take Me Home Tonight by Eddie Money (3:31)/Sprints w R
15. Can't Help Falling In Love by UB40 (3:27)/CD
SP #64: Lovey Dovey Movies 2/13/10 48.9 min
1. Pretty Woman by Roy Orbison, Pretty Woman (2:58)/WU
2. Love Fool by The Cardigans, Romeo + Juliet (3:14)/Warm up Jumps
3. Tenderness by General Public, Clueless, Werid Science (3:38)/Run @1
4. Love Stinks by Adam Sandler, The Wedding Singer (1:26)/iso, heavy
5. I Want You To Want Me by Letters to Cleo, 10 Things I Hate About You (3:26)/30 sec int jump mix
6. Lady Marmalade by Christina Aguilera, et al, Moulin Rouge (4:25)/Rolling
7. In Your Eyes by Peter Gabriel, Say Anything (5:27)/Climb N Cadence
8. Walking On Sunshine by Katrina & The Waves, High Fidelity (4:01)/Fast cadence seated and standing @FR-1
9. Mrs. Robinson by Simon & Garfunkel, The Graduate (4:03)/HP3 cadence @2
10. Summer nights, Grease (3:37)/Rolling + pickups
11. All I Want Is You by U2, Reality Bites (6:30)/Descend N Cadence
12. I'm A Believer by Smash Mouth, Shrek (3:03)/climb, run, sprint
13. Seasons of Love, Rent (3:03)/CD
February was all about build up to our Race Day at the end of the month. Also featured some Valentine's Day Themed Classes (however, I don't think I could top last year's Classic Rock Love Songs Themed Class (SP #03)).
Spin Profile #59: Face Lift 2/1/10 48.2 min
1. Cruel Summer by Blue Crush (5:24)/WU
2. Breakin Dishes by Rihanna (3:21)/Rolling Hills
3. Pink Houses by John Mellencamp (4:44)/Climb N Cadence
4. Replay by Iyaz (3:02)/Jump Mix @ 1-2
5. Once In A Lifetime by Talking Heads (4:19)/Climb N Cadence
6. Uprising by Muse (5:05)/Mod jumps @3 + Rolling
7. Imma Be by Black Eyed Peas (4:17)/Jumps @2
8. You're So Damn Hot by Ok Go (2:39)/Run + pickups @1
9. I'm In Philly Trick by LMFAO (3:50)/Mod jumps @3
10. Twist & Shout by Ike & Tina Turner (3:02)/Run + pickups @1
11. In The Air Tonight by Nonpoint (4:31)/Sprints w R
12. Falling Slowly by Glen Hansard & Marketa Irglova (4:04)/CD
SP #60: I Got The Power! (hooray) 2/3/10 47.5 min
1. The Power by Snap! (3:49)/WU
2. Tik Tok by Ke$ha (3:20)/Warm Up Jump Mix + easy pickups
3. Hip Hop Hooray by Naught by Nature (4:24)/Jumps @1
4. Cruel To Be Kind by Letters To Cleo (3:03)/Run + pickups @1
5. Popular by The Veronicas (2:42)/Standing Climb N Cadence
6. Speakerphone by Kylie Minogue (3:54)/Standing Rolling Hills
7. God Is A DJ by P!nk (3:44)/Chorus Sprints w R
8. Empire State Of Mind by Jay-Z (4:37)/Mod Jumps @3
9. Calypso by Spiderbait (1:51)/Standing Sprints w/R; follow music
10. Don't Trust Me by 3OH!3 (3:13)/Recover, cadence
11. Numb/Encore by Jay-Z & Linkin Park (3:25)/Aggressive Climb
12. Boom Boom Boom by The Outhere Brothers (3:22)/Faster to Fastest @1-FR
13. Call On Me by Eric Prydz (2:49)/2 sets of max v max r *****
14. Horchata by Vampire Weekend (3:27)/CD
** Before class I sent out an email to my spinners saying, "Oh look, my BodyPump class was filmed the other day and some of you were in it. Check out the video. The song will be on tonight's play list!" http://www.youtube.com/watch?v=L_fCqg92qks
Some people just replied "Oh Congrats Nina" before actually watching the video. Check it out for yourself! Real workout motivator....
Hahahahahaha! I'm still cracking up about this. Yes, if you come to my spin class, you know my humor is stupid and corny. It does get you smiling though! :D
SP #61: Miseducation 2/5/10 57.1 min
1. Take The Lead (Wanna Ride) by Bone Thugs N Harmony (3:28)/WU
2. I Like To Move It by Reel 2 Reel (3:43)/Easy sprints, FR-.5
3. What Would You Do? by City High (2:56)/Climb N Cadence (remember this song after watching Intervention with my housemate...)
4. Dani California by RHCP (4:43)/Climb @2 HP3
5. La La La by LMFAO (3:30)/Rolling
6. Carry Out by Timbaland (3:52)/Jumps @1
7. The Game of Love by Santana (4:14)/Jump Mix @1-2
8. Proper Education by Eric Prydz v. Floyd (3:24)/Rolling + pickups
9. Youth Of The Nation by P.O.D. (4:18)/Aggressive Climb HP3
10. Everything Is Everything by Lauren Hill (4:53)/mod jumps
11. Asereje by Las Ketchup (3:31)/Fast cadence + pickups @FR-1
12. Walkin Out Yo Girlfriend mashup by DJ Lobsterdust (3:40)/Jump Mix
13. Whoa Oh! by Forever The Sickest Kids (3:25)/Fast cadence + pickups
14. Everytime We Touch by Cascada (3:20)/max v max r
15. Halo by Beyonce (4:22)/CD
SP #62: Jump N Bang 2/8/10 48.6 min
1. Bang Bang by K'naan (3:07)/WU
2. Big Yellow Taxi by Counting Crows (3:45)/Climb N Cadence
3. Send My Love To The Dancefloor (3:52)/HP3 surges @2
4. Symphonies by Dan Black (3:47)/Rolling + seated pickup
5. Jump by Van Halen (4:02)/mod jumps @3 + pickups @1
6. Down by Jay Sean (3:32)/Jump Mix + pickups @1
7. Hand In My Pocket by Alanis Morissette (3:42)/Recovery, Climb N Cadence
8. I Made It by Kevin Rudolf (4:22)/Alt Fast + Slow jump mix
9. Fake Plastic Trees by Radiohead (4:51)/High R! 1) iso intervals 2) sit + pickup 3) iso intervals
10. Troublemaker by Weezer (2:45)/Rolling + pickups
11. Crazy Remix by Alanis Morissette (3:40)/Rolling + pickups: Up 2, down 1 to sprint
12. Oh Africa by Akon (3:21)/CD
Two Valentine's Day Themed Classes! (we had the competition again: points for guessing artist, name of song, theme, technique, movie name)
SP #63: Tainted Love 2/12/10 59.1 min
1. Love At First Sight by Kylie Minogue (4:00)/WU
2. Tainted Love by Soft Cell (2:40)/Jump Mix @1
3. Killing Me Softly by Fugees (4:50)?mod jumps @3
4. One Way Or Another by Blondie (3:36)/Rolling + pickups
5. Turnin Me On by Keri Hilson (4:09)/Fast jump mix @1
6. Your Love by The Outfield (3:36)/Run @1, Climb HP3
7. Ooops!...I Did It Again (3:31)/Climb HP3 +pickups
8. Angel by Aerosmith (5:07)/isolation intervals, climb
9. Oops (Oh My) by Tweet & Missy Elliott (3:58)/alt fast and slow jump mix
10. My Bloody Valentine by Good Charlotte (3:55)/stamina test, max v maxr
11. #1 Crush by Garbage (4:45)/iso, mod jumps
12. I Touch Myself (3:45)/jump mix + pickups
13. Head Over Feet by Alanis Morissette (4:24)/iso, high R pickups
14. Take Me Home Tonight by Eddie Money (3:31)/Sprints w R
15. Can't Help Falling In Love by UB40 (3:27)/CD
SP #64: Lovey Dovey Movies 2/13/10 48.9 min
1. Pretty Woman by Roy Orbison, Pretty Woman (2:58)/WU
2. Love Fool by The Cardigans, Romeo + Juliet (3:14)/Warm up Jumps
3. Tenderness by General Public, Clueless, Werid Science (3:38)/Run @1
4. Love Stinks by Adam Sandler, The Wedding Singer (1:26)/iso, heavy
5. I Want You To Want Me by Letters to Cleo, 10 Things I Hate About You (3:26)/30 sec int jump mix
6. Lady Marmalade by Christina Aguilera, et al, Moulin Rouge (4:25)/Rolling
7. In Your Eyes by Peter Gabriel, Say Anything (5:27)/Climb N Cadence
8. Walking On Sunshine by Katrina & The Waves, High Fidelity (4:01)/Fast cadence seated and standing @FR-1
9. Mrs. Robinson by Simon & Garfunkel, The Graduate (4:03)/HP3 cadence @2
10. Summer nights, Grease (3:37)/Rolling + pickups
11. All I Want Is You by U2, Reality Bites (6:30)/Descend N Cadence
12. I'm A Believer by Smash Mouth, Shrek (3:03)/climb, run, sprint
13. Seasons of Love, Rent (3:03)/CD
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