Spin 11/19/13 - strength and speed - 1 hr

I took a scoop of assault with about 12 oz of water 20 minutes before class and downed half a bagel with pb about 15 minutes before class.  The result, I almost passed out at the end of class.  Just an FYI.  It could have been the routine, but I doubt it!

12:00 WARM UP
Little Talks by Of Monsters and Men, Sweater Weather by The Neighbourhood, Timber by (ft. Kesha) by Pitbull

4:00 SPRINTS - 15'' x 2 (during fast pickup.  First one is about a minute in to the song). Resistance Level should be between 5 and 6
Where Have You Been by Rihanna

4:00 CLIMB - HP3, 1 full turn every minute
T.H.E (The Hardest Ever) (ft. Mick Jagger and Jennifer Lopez) by Will.I.Am

4:00 SEATED SPRINTS.  15'' ON / 15'' OFF x 6.  2 to 3 full turns off
Sexy and I Know It by LMFAO

4:00 STEADY SEATED FAST FLAT - I decided to taking it to HP2 for a minute and HP3 for a minute to change it up a bit.  Add at least 1 full turn, RL should be about a 7
Ready Steady Go by Paul Oakenfold

5:30 SPRINTS - HP3 to start and recover, HP1 for sprints.  Leave resistance
Set Fire To The Rain by Dynamix Music

13:00 CLIMB.  HP1 (Umbrella), HP3 (Sail) - 1 full turn every minute; HP3 (Castle of Glass) - remove 1 turn every minute and start picking up the pace
Umbrella (Remix) (ft. Jay-Z and Chris Brown) by Rihanna, Sail (Unlimited Gravity Remix) by AWOLNATION, Castle of Glass by Linkin Park

7:00 SPRINTS.  One full turn off, RL should be between 5 and 6. 
10'' ON / 10" OFF x 3
20" ON / 10" OFF x 2
30" ON / 30" OFF x 1
10'' ON / 10" OFF x 3
20" ON / 10" OFF x 2
30" ON / 10" OFF / 30'' ON

5:00 COOL DOWN
Smooth (ft. Rob Thomas) by Carlos Santana

Spin 11/14/13 - Endurance, Strength, High HR Intervals

11:00 W/U - I started with about 3 minutes of just spinning the legs and getting everyone to work towards getting to a Resistance Level (RL) of at least 5.  Then I had them stand up in HP2 for about  a minute and moved into Around the World (what I call moving around the different hand positions, i.e. HP2 -> HP3 -> HP1, repeat).  Finished the warm up with single leg drills - 15'' each leg, 15'' center, add resistance, repeat.
The Monster (ft. Rihanna) by Eminem, You Make Me Feel by Cobra Starship, and Pompeii by Bastille

6:00 STEADY SEATED FLAT - 1 full turn, get RPM to 90 - 100
Beautiful by Ferry Corsten

4:00 SEATED CLIMB with PICKUPS - 1 full turn
Lightspeed by Dev

4:30 SEATED CLIMB TO STANDING CLIMB - 1 full turn at the start of the seated climb and another full turn at the start of the standing climb - change positions about half way through
I Party by The Far East Movement

5:00 STANDING CLIMB - 1 full turn at beginning, at 2:00, and at 4:00 -- remind the class that if they can't keep good form after adding add'l resistance to stop adding resistance and focus on using good form which means not using their entire body to push down on the pedals
SOS by DJ Santana

4:00 HP1-> HP2 -> HP1 -> HP3 WITH LEGS ONLY - Take a good 3 to 4 full turns off.  Some people may take off more.  Remind them to add back on enough resistance to hold their body weight plus maybe an extra turn to get to a RL between 5 and 6.  You'll hear the that are good for legs only.  The music slows down and there is less beat.  Change up legs only in HP2 and HP3.
Pass At Me (ft. Pitbull) by Timbaland

4:00 JUMPS - about 30'' of jumps with 30'' rest in HP1 for all 4:00.  Leave RL
Calabria by Enur Ft. Natasja

3:00 JOG with 1 min of seated sprints half way through the 3:00.  Sprints are 10'' on / 10'' off.  Leave RL
Dirty Talk (ft. Wynter Gordon) by David Guetta

3:00 SEATED SPRINTS 15'' on / 15'' off X6.  Leave RL
We Got The World by Icona Pop

3:30 SEATED SPRINTS 15'' on / 15'' off X 6.  Leave RL
Starstrukk ft. Katy Perry by 3OH!3

6:00 INTERVALS - 40'', 60'', 60''.  You'll hear the music pick up and that's when you start the interval.  First one is at 1:00, second is around 3:00, last one is around 5:00
Lost In Love by Legend B.  I don't know what version I have.  I've had it for years; I don't even know where I got it from.  So, I searched the web for ya's and the closest thing I could find was the Lost in Love (Taucher RMX) by Legend B off of the Lost in Love album.  It's a little over 3:00 which doesn't allow any time for rest period between the intervals.     
When I was searching for some help on the big WWW, I found it hard to get the some of the songs that were being used and trying to fit in the workouts to the songs.  So, if you can't find this song (which I'm almost 100% sure you won't because I just spent about 30 min looking for any 6:00 version of the song I have and could only find the 3:00 version) then just find another song that has 3, or if you want to push it, 4 long pieces of fast music that everyone can get lost in to pick up the pace and push themselves.  They don't all have to be 40, 60, 60.  But, each one needs to be at least 30'' with about an equal amount of rest in between. 

5:00 C/D - Fade Into You by Mazzy Star

Spin 11/12/13 - High HR and Strength

I worked out three times today.  I subbed an AM spin class, went back to the gym for strength training and then ran 3 miles after work with Daniel and Mila.  Honestly, if I can avoid days like this, I will.  I hate working out in the AM and then having to finish something else after work.  But, sometimes you gotta do what you gotta do. 

I've been given this week off to kind of do whatever I want as far as workouts go.  Doing whatever I want is nice, but after a while if I don't have something planned, I tend to not do anything.  Anyway, I don't know where I'm going with this.  I really just wanted to post a few spinning classes that I said I would post, I don't know, 5 months ago.  Sorry.  Better late than never, right?

I got good reviews from the two sessions that I did this week.  So, I will post one here, another one in a separate post.  I will try, really, really, honest, and truly try to post my weekly Tuesday along with one of my older ones every week until I get caught up. 

11/12/13 - 1 hr - High HR and Strength
4:00 W/U - Thrash Unreal by Against Me!

4:00 JUMPS - Resistence Level (RL) 6
Shake It by Metro Station

4:00 SEATED CLIMB (2:00) -> STANDING CLIMB (2:00) - 1 full turn every minute starting at the beginning
Sail by Awolnation

4:30 STANDING FLAT - 2 full turns off - I added some jumps for about 20 seconds every minute just to break up the monotony
I Like The Way You Move by Bodyrockers

6:00 SEATED CLIMB (3:00) -> STANDING CLIMB (3:00) - 1 full turn every minute starting at the beginning
Lazy Eye by Silversun Pickups

4:30 RUNNING with RESISTENCE - 3 full turns off
OMG (ft. Will.I.Am) by Usher

6:00 SEATED CLIMB (3:00) -> STANDING CLIMB (3:00) - 1 full turn every minute starting at the beginning
Keep Hope Alive by The Crystal Method

5:45 JUMPS ON A HILL - 3 full turns off - staying seated and doing jumps into HP3 when the music picks up
Move To The Rhythm by Tiesto, Nari, & Malani & ...

6:00 SEATING CLIMB (3:00) -> STANDING CLIMB (3:00) - 1 full turn every minute starting at the beginning
Louder Than Words by Afrojack and David Guetta

3:45 SPRINTS (20'' on / 10'' off) X 6 - 3 full turns off
On The Dance Floor by David Guetta ft Will.I.Am

3:45 90'' HARD AND FAST STARTING AT 1:10 INTO THE SONG - leave the resistence
Return 2 Ibiza by DJ Caffeine  -- I don't think this is available on iTunes. 

C/D and stretch - I Cry by Florida and Ho Hey by The Lumineers