9/21/11

Warm Up
Energy - SuperHeavy

Running Flats
Mr. Saxobeat - Alexandra Stan

Running Flats
I Can Only Imagine - David Guetta

Weights
Hot (Play and Win Remix) - Inna

Hills
Rope (Deadmau5 mix) - Foo Fighters

Climb
Save Me - Nicki Minaj

Weights
Billionaire (humanjive mix) - G.G.

Running Hills
Night of Your Life - David Guetta

Sprints
Burning Down the House - The Used

Climb
Love is the 7th Wave - Sting

Hills
Crucify the Dead - Slash

Weights
Sweat - Snoop Dogg

Cool Down
Hold On - Michael Buble

9/20/11, 7pm

Warm Up
Sweet Disposition - Temper Trap

Running Flats
A Dirty Bit S&M on the Floor mashup - ??

Hills
What Part of Forever - Cee Lo Green

Running Flats
Move for Me - Kaskade

Running Hills
Stupify - Disturbed

Climb
Wavin' Flag - K'naan

Running Hills
Is there a Ghost - Band of Horses

Running Flats
Sweet Dreams - Beyonce

Jumps/Jumps on a Hill
That's Not My Name - Ting Tings

Cool Down
Gotten - Slash

9/20/11, 5:45pm

Warm Up
Sweet Disposition - The Temper Trap

Running Flats
I Can Only Imagine - David Guetta

Hills
Is There a Ghost - Band of Horses

Climb
All of the Lights (clean version!!!) - Kanye West

Running Hills
Stupify - Disturbed

Sprints
Hold it Against Me - Britney Spears

Recovery then Hills
Mouthful of Diamonds - Phantogram

Running/Standing Flats
Russion Roulette (Jump Smoker Remix) - Rihanna

Running Flats
Without You - Usher & David Guetta

Running Hills
Longview - Green Day

Running Flats
Cry for You - September

Hills
Panic Switch - Silversun Pickups

Jumps
Let Me Think About It - KopyKatz

Cool Down
Here Without You - 3 Doors Down

Cool Down
God Put a Smile on Your Face - Coldplay

Do You Ever Wonder?

What a gloomy day it is in Upstate NY.  The best thing about a gloomy, rainy day is that lots of outdoor riders take it inside!!

I just read a fantastic article written by a Star 3 instructor about why instructors do the things we do and what it does to your body.  Specifically, why sprints are NOT designed to have you pedal as quickly as you can with low resistance, but rather, pedalling as fast as you can with very high resistance. 

I always say there is a method to my madness.  Read the article below to pick up more tips!

http://www.spinning.com/spinning-instructor-news/2011-9-2.asp?roi=echo7-5192634958-23329141-9fc88b26801913f02964039150ed82c5&

Have a great day Psycho's!

9/11 Duathlon

Happy Monday Psycho's!!  Boy, my weekend was filled with lots of fun, sweat and learning!  Friday night I drove down to Poughkeepsie for the Les Mills Mega Quarterly event.  It is basically an opportunity for instructors to take classes from the world class trainers and learn from them.  I worked out for about 8 hours on Saturday and I learned so much!  I hope to be able to use this information in my own Bodypump class someday. 

On Sunday, I participated in the Revolutions (myrevnow.com) first annual Duathlon to celebrate their one year anniversary.  I taught a 45 minute spin class followed by a 5k outside.  It was so great to have so many of my friends and family in the crowd.  While it was very challenging, we all got through it together and had a great time.

Here is the ride from the duathlon (99% member requested songs):

Warm Up
Celebration (Benny Benassi Remix) - Madonna

Running/Standing Flats
Let Me Think About It - KopyKatz

Hills
Pumped Up Kicks - Foster the People

Hills
My Body - Young the Giant

Running Hills
Rabbit Heart - Florence + the Machine

Running/Standing Flats
Don't Stop the Party - Black Eyed Peas

Climb
Cheers (Drink to That) - Rihanna

Running/Standing Flats
Mr. Saxobeat - Alexandra Stan

Cool Down
Amazing - One Eskimo

Spin 9/7/11

Some of the participants in class thought it would be fun to do an all movie themed playlist.  Their wish is my command - it was a great time!  I took all of their requests and worked it into a really challenging ride.  Bonus points if you can name all of the movies!

Warm Up
Footloose - Kenny Loggins

Hills
Extreme Ways - Moby

Hills
Into the Groove - Madonna

Climb
In Your Eyes - Peter Gabriel

Running Flats
Eye of the Tiger (it was a mashup) - DJ Earworm

Jumps/Jumps on a Hill
Night Fever - Bee Gee's

Climb
Live Your Life - T.I.

Climb
Power (clean version) - Kanye West

Running Flats
Don't you (forget about me) - Simple Minds

Hills
Forever Young (mashup) - DJ Lobsterdust

Hills
Girl, You'll Be a Woman Soon - Urge Overkill

Cool Down
Star Wars - BBC Concert Orchestra

9/6/11, ABsolute Revolution, 7pm

Warm Up
Beautiful People - Chris Brown

Running Flats
Little Bad Girl - David Guetta

Hills
Bad Things - Jace Everett

Climb
In Your Eyes - Peter Gabriel

Climb
Cheers (drink to that) - Rihanna

Jumps
S.O.S. - Jordin Sparks

Hills
Not Meant to Be - Theory of a Deadman

Running/Standing Flats
Turn Me On - David Guetta & Nicki Minaj

Jumps on a Hill
Temperature - Sean Paul

Running Flats
Stereo Hearts - Gym Class Heroes

Running Flats
Mr. Saxobeat - Alexandra Stan

Cool Down
Baby I Love Your Way - Peter Frampton