Merry Christmas!

Merry Christmas Everyone!!!!

Wednesday we rocked out to some alternative Christmas songs.  We did a 12 days of Christmas theme. It made for a tough but fun workout.  I’m honestly not sure I got all of the counts right once we were going but I’ll call it close enough 🙂

Artist	Song Name	Song Length	Day	Workout
Transiberian Orchestra	Oh Come Oh Ye Faithful	4:19		Warm-up
Blue October	The Chills	3:33		Standing run with pushes
Lea Hart	Twas The Night Before Christmas	4:44	12 – Position Changes	Booty Backs
The Killers	The Cowboy Christmas Ball	3:30	11 – Pace Changes	Sprints – 30-45-60-45-30
Twisted Sister	Deck The Halls	2:55
Neon Trees	Wish List	4:02	10 – Resistance Increases	Drill – Pressure Cooker
Lynyrd Skynyrd	Run Run Rudolph	3:27	9 – Pace Changes	slow intro (:25) then :20/:20/:20s – 3* Through
Gary Hoey	You’re a Mean One Mr Grinch	3:25	8 – Resistance Changes	Drill – Pressure Cooker
Elf Soundtrack	Pennies From Heaven	2:19	7- On The 7th they Rested	Recovery
Relient K	12 Days of Christmas	3:30	6- Sprints!	:20/:10 Sprints – 6* Through
Transiberian Orchestra	Carol of the Bells	3:18	5 – Position Changes	Heavy Hill With 5 Position Changes (with the music.  Sit -> stand -> attack -> sit -> stand -> attack)
Iron Maiden	Rock and Roll Christmas	4:25	4 – Hard Intervals	Drill – The Stairs
Blue October	Home	4:07	3 – Pushes	Hill with standing attacks
Twisted Sister	Let it Snow	3:00	2 – 2 Minutes Increasing Speed	2 Minutes Increasing Speed
			1 – 1 Minute All Out Sprint	Sprint to the Bottom
Cold Play	Christmas Lights	4:30		Cool-down
Emile Pandolfi	Once Upon a December			Stretching

 

 

Loving it!

2015 Tour, Stage 5, here we GO!!!

Artist	Song Name	Song Length	Workout
Styx	The Grand Illusration	4:37	Warm-up
Train	Driveby	3:17	Pushes on chorus
Billy Idol	Dancing With Myself	3:22	Booty Backs
Blue October	Drop	4:36	Rolling Hill (2-3 Peaks)
The Airborne Toxic Event	Sometime Around Midnight	5:03	Heavy start into a flat road run
The Killers	A Dustland Fairytale	3:46	Quick up then down
Finger Eleven	Paralyzer	3:25	Slight Uphill – Standing fast climb
Bruce Springsteen	Born to Run	4:30	Long Fast Flat
Papa Roach	Kick in the Teeth	3:11	Slight Uphill – Standing fast climb
Deep Purple	Fireball	3:21	Fast Flat
Shinedown	Second Chance	3:40	UP!
Dropkick Murphy’s	Sunday Hardcore Matinee	2:43	Flat into downhill
Haik Nalchayan	Monaco	1:35	Intro to the finale
Seether	Careless Whisper (Strings Version)	4:24	Rolling Hill to the end
Bruce Springsteen	Glory Days	4:18	Cool-down
Gary Jules	Mad World	3:02	Stretching

More Holiday Fun

I kept most of the holiday songs the same (it’s hard to find good ones to spin to!) but mixed up the workout for Saturday’s class.  My Saturday class is a great group of people with a lot of regulars.  I decided to make them little gifts for the holidays including Quest Bars and Coconut Water.  3 of them won a free nutrition consultation with my company.  Hopefully they will take me up on it!  During the break in the middle of the workout I walked around and handed them out.  I had some new people in there so of course they got the gift bags too.  After class 3 of my new people came up to confirm which classes I teach – they all loved the class so much they want to come to my Wednesday one too 🙂

Artist	Song Name	Song Length	Workout
Transiberian Orchestra	Oh Come Oh Ye Faithful	4:19	Warm-up
Blue October	The Chills	3:33	Standing fast climb with pushes
Billy Joel	You May Be Right	4:13	Booty Backs
Led Zeppelin	Rock and Roll	3:41	Sprints – 15 – 30 – 45 – 60 – 45 – 30- 15
Motley Crew	Kick Start My Heart	4:42
Cinderella	Don’t Know What You Got (Till It’s Gone)	5:39	Climb
Elf Soundtrack	Pennies From Heaven	2:19	Rest
The Killers	The Cowboy Christmas Ball	3:30	:30/:30/:30s
Guns ‘n Roses	Sympathy For The Devil	7:36	Climb
Rise Against	Savior	4:02	Sprints – 15 – 30 – 45 – 60 – 45 – 30- 15
REM	End of the World	4:05
Transiberian Orchestra	Carol of The Bells	3:18	Climb
Foo Fighters	Next Year	4:34	Cool-down
Coldplay	Fix You		Stretching
Emile Pandolfi	Once Upon a December (Piano version)

Holiday Fun

Well I missed my Saturday class due to running a double marathon.  For those not familiar with the term that’s a marathon on Saturday followed by a marathon on Sunday.  I’ve done them before and they always hurt but Saturday’s race they ran out of water at mile 13.  Yes, in Texas, 75 degree weather they had no water.  I have been working on hydrating ever since but when I got on the bike it became obvious that my electrolytes are still out of balance.  I instantly got a splitting headache and had to suffer through without letting on how bad I was hurting.  I had brought an electrolyte BCAA drink with me, just in case and was happy I did, I chugged it early.

On another note there’s a lot of talk on the sites and forums I follow about doing holiday themed rides.  I struggled with this – my personal opinion is I get sick of traditional holiday music and it’s everywhere!  I didn’t want to fill my class with it as well.  But, at the same time I wanted to hit the season.  So I compromised with a few songs that aren’t often played and were good for spinning.

Artist	Song Name	Song Length	Workout
Transiberian Orchestra	Oh Come Oh Ye Faithful	4:19	Warm-up
Blue October	The Chills	3:33	Standing fast climb with pushes
Billy Idol	Rebel Yell	3:45	Booty Backs
Bruce Springsteen	Born to Run	4:30	Sprint Ladders: 10 on / 50 off 20 on / 40 off 30 on / 30 off 40 on / 20 off 50 on / 10 off 40 on / 20 off 30 on / 30 off 20 on / 20 off 10 on / 50 off 1 minute sprint 1 minute off
Bon Jovi	Raise Your Hands	4:18
Bad Religion	Stranger than Fiction	2:19
The Airborne Toxic Event	Timeless	4:42	Seated climb with power pushes on the chorus
Adam Sandler	Hanukkah Song	3:44	Rest
The Killers	The Cowboy Christmas Ball	3:30	:30/:30/:30s
Haik Naltchayan	The Will of a Man	1:32	Hill Ladders: 10 seated / 50 standing 20 seated / 40 standing 30 seated / 30 standing 40 seated / 20 standing 50 seated / 10 standing 40 seated / 20 standing 30 seated / 30 standing 20 seated / 40 standing 10 seated / 50 standing
Dave Matthews Band	Crush	8:09
Pink	Blow Me (One Last Kiss)	3:49	recover / run / sprint with the music
Transiberian Orchestra	Carol of The Bells	3:18	Climb
Foo Fighters	Next Year	4:34	Cool-down
Emile Pandolfi	Once Upon a December (Piano version)		Stretching