Spinning #123: Steam & Sequins

Posted on May 7, 2012 by Darcy

Hello there!  I think it’s about time to share a new playlist/profile. 

Actually, this profile is one I’ve used more times than I want to admit.  But each time I use it I switch up the music and it takes on a completely different feel.   Instructors, do you do this?  Ride the same profile again and again with different music?  I often wonder if anyone notices…   

Spinning #123::  Interval Energy Zone:: 15 songs, 1 hour

Don’t Stop Believing (Ken at Work Remix)—Journey (5:23)  Elevate heart rate by changing positions every 30 seconds rotating between seated flat, standing flat, and standing climb. 

Ultimate Funk (Tocadisco Oldschool Acid Mix Clean Version)—Bob Sinclar (5:42)  1 minute of jumps on a flat alternating with 30 seconds of seated flat road.

Love On Top Smash Mode Redio Edit—SFTS (3:33)  Standing Flat/Running with  resistance. The goal is to get sweaty (if you aren’t already) and increase the heart rate to a slightly breathless feeling. 

Ghetto Love (feat. Kardinal Offishall) [Main Version]—Karl Wolf (3:05)  Seated flat recovery.

Welcome to Your Wedding Day—The Airborne Toxic Event (3:42)  Starting at the seated flat recovery, begin to progressively add resistance until you find the edge of a hill/seated climb.

G.R.I.N.D. (Get Ready It’s a New Day)—Asher Roth (3:39)  Standing climb.

Spitting Fire—The Boxer Rebellion (2:52)   Seated Flat recovery.

Ghosts N Stuff—Deadmau5 (6:11)  Holding a steady cadence, alternate 30 seconds seated flat, 30 seconds standing flat.

Ballroom Blitz—Sweet (4:40)  Sprints on a flat during chorus. 

Here (In Your Arms)—Hellogoodbye (4:03)  Seated flat recovery (you should need it!)

Tomorrow Never Comes—VNV Nation (5:09)  First half of the song is a seated climb, add resistance to increase the incline and finish the climb out of the saddle.

Planetary (GO!)—My Chemical Romance (4:07)  Seated Flat surges with the music. 

Best Thing I Never Had—Beyonce (4:38)  Seated flat cool down.

Slow Dancing In a Burning Room—John Mayer (4:02)  Final Stretches.

For those of you who have asked, yes, more Rome pictures are coming…

I love Venice!

 

Share
Posted in Interval Energy Zone, Spinning | Tagged , , , , , , , , , , , | Leave a comment

My trip to Italy (or, how to get your passport renewed in less than 24 hours)

Posted on May 1, 2012 by Darcy

 

Rome!

If you picked Italy as my most recent vacation destination…then congratulations!  You are right.  Want to get more specific?  We traveled to Florence, Venice, and Rome.  And it was beautiful, and amazing, and any other superlatives you want to throw in there.    

Before I get to the Italy tales, I have a story to share about 24hours leading up to our departure.  We left on a Wednesday.  I purposely lightened my Monday and Tuesday schedule to allow ample time to pack and prepare. I’m not a great traveler, but I find that if I overly prepare, my anxiety can be minimized.  I still may need some pharmaceutical assistance for the plane ride, but overall am much more pleasant to be around. 

Jump to Tuesday evening (remember, we were scheduled to leave Wednesday at 5:30pm.)  I’m feeling good!  I have almost everything ready for the trip.  I know I have all day Wednesday to pack, which will be the last thing I need to do.  I’m even teaching my Pilates class on Wednesday morning & seeing clients.  Look at me!  I’m good to go!  Until I hear PJK yell downstairs to me…

“Darcy, I need a second set of eyes on this.”

He too is preparing; pulling all of our train and tour tickets together.  He is also gathering our passports. 

You know where I’m going with this…..he needs a second set of eyes on a passport expiration date.  My passport expiration date.

“Darcy, your passport is expired.” 

“What?  No, it’s not.  It expires September 2013”  Why is he stressing me out?  I’m overly prepared for this trip.  I’ve left nothing to chance. 

Both of us looking at my passport:    “Darcy, it expired September 13, 2011.” 

My actual passport expiration date

PANIC!  SHEER PANIC! (And some hysterics.)

I don’t remember many details after that.  I’m crying, I’m praying, I’m angry, I’m sad.  There has only been one other time in my life that I have exhibited the type o f behavior on display Tuesday night:  it was when I overslept for an Anatomy/Physiology exam in college.  But that was just a test…this is Italy….this is my trip of a lifetime!

In true PJK fashion, he stayed calm and took control of the situation.  Made some phone calls, was on the computer.  The next thing I know  I’m being told to wash my face and get myself together because we are going to get passport photos taken.  No passport photo looks good, mine looks especially horrific as I’ve been full-on weeping in the hour immediately prior to the click of the CVS camera.  But a passport photo is one step closer to real-live passport!  I feel a little better. 

After a restless night, several tearful phone calls and emails cancelling any plans I had for Wednesday I found myself at the Passport Office downtown DC (thank goodness we live in a major city.)  I was there 2 hours before they opened.  Trying to stay calm.  Ensuring I was first in line since I didn’t have an appointment. Telling myself everything was going to be okay. 

It pays to get there first!  I was through the doors at 9am, up to the counter with my request:  I mis-read the date on my passport, it’s expired and I have a plane to Italy to catch tonight at 5:30pm.  Please, please help me. 

Their response:  “I can see how you thought it expired 2013 if you just glanced at it.  You are lucky your plane leaves tonight.  You’re not going to be early to the airport, but you’ll make it.  Come back at 1:30pm, it should be ready by 2pm.” 

SHEER JOY!!  If there wasn’t glass between us (and I knew I wouldn’t get arrested), I would have hugged and kissed that man! 

As promised, my passport was ready by 2pm.  That gave me just enough time to drive back home, be picked up by our friend, and driven to the airport to make our flight….just in time! 

Moral of the story:  if flying international, make sure your passport is current.  If it’s expired, plan to go to your nearest passport office (be the first one in line), with your completed renewal form, old passport, and proof that you are leaving that day.  Oh, and be nice, it’s not their fault you can’t read expiration dates. 

Also, can you imagine if this discovery had been made at the airport rather than the night before???  (Sometimes I think I’m the luckiest girl in the world!)

Top of the Duomo in Florence

 

Share
Posted in Vacation | Tagged | 4 Comments

Where in the world?

Posted on April 23, 2012 by Darcy

Where in the world have I been the past 10 days?  I’ll give you three hints:

Hint #1

Hint #2

 

Hint #3

Do you know where I’ve been? 

Share
Posted in Vacation | 4 Comments

Spinning #124: The Experiment

Posted on April 9, 2012 by Darcy

You know I love the Steady130 website, right?  I often use their remixes in both my own workout playlists and in my Spinningâ playlists.  Back in February Steady130 posted their first mix created specifically with indoor cycling in mind.  The beats range from 128-146 and they promised no explicit language in the hour long mix.   I immediately downloaded the mix, and then promptly forgot about it. 

I forgot about it that is until last week when I started planning a new ride + playlist.  I gave it an initial listen, and immediately knew I could work with what I heard.  I just wasn’t sure how it would be received in my classes.  Below is the breakdown of the songs and how I interpreted them. (The numbers in the parentheses indicate how long the individual songs are), and [the numbers in the brackets are roughly where they songs show up on my iPod, so I wouldn’t have to do math during the ride.]

Spinning #124 :: Interval Energy Zone ::  1 hour, continuous mix of 15 songs

The workout mix:  Steady 130 Presents Spin Cycle Mix

Shut It Down—Pitbull feat. Akon (3:46) 128bpm [0-3:46]:  Seated Flat Warm up.  Loosen up the body

Turn Me On (David Guetta & Laidback Lucke Remix)—David Guetta feat. Nicki Minaj (4:50) 132bpm [3:46-8:33]:  Pick up the Pace….1 minute of each movement:  Seated Flat, Standing Flat, Jumps

Running Away—Space Cowboy (3:30)  142bpm [8:33--12:08] :  Seated Flat…find the heaviest resistance you can hold at the fast cadence x 3minute30 seconds. 

11:56…start to find the hill

The Catalyst (Rubber Spanner Remix)—Linkin Park (3:30)  138bpm [12:08-15:39]:  seated climb moving to jumps on a hill x 30 seconds

Show Me What You’ve Got—Powerman 5000 (2:20) 144bpm [15:39-17:59]:  Flatten out the road and speed up

Walking With a Ghost (Araz Remix) (5:38) 140bpm [17:59-23:42]:  1 minute each move: Seated Flat, Standing Flat, Jumps, Seated Climb (tiny hill), Standing Climb

Don’t Stop (The FatRat Remix)—Foster the People (3:44)  134bpm and  Sexy & I Know It (Mord Fustang Remix)—LMFAO (4:30)  132bpm   [23:42—27—31:30]:  1 minute recovery, then gradually add resistance every minute.  This hill sneaks up on you. (8 minutes total)   

Temperature vs. Satisfaction (DJ Monster Mashup)—Benny Benassi vs. Sean Paul (3:30) 134bpm [31:30—34:30]:  Keep the hill, then find 30 second valleys, 30 sec hills.

Harder Better Faster Stronger (Ohai Remix)—Daft Punk (3:30) 132bpm  [34:30-38] Flat road, if you need a recovery take it.  Otherwise keep a working flat road. Play with the resistance. 

Everlong (DiscoTech Remix)—Foo Fighters  (3:55) 146bpm [38-42] 2 minutes standing flat (increase resistance after first minute), 2 minutes seated flat (increase resistance after first minute in the saddle.)

Raise Your Weapon (Madeon Remix)—Deadmau5 (3:45) 130bpm [42-46]  Seated Climb

I Am Strong (Airspark Mash)—Tiesto (6:00) 134bpm [46-52] Standing Flat/Seated Flat Combo

  • 40 sec stand/20 sec sit
  • 35 sec stand/25 sec sit
  • 30 sec stand/30 sec sit
  • 25 sec stand/35sec sit
  • 20 sec stand/40 sec sit
  • 15 sec stand/45sec sit (begin to find a hill at 51:36)

Rumor Has It (Joe Maz Remix)—Adele (5:25) 130bpm [52-57] Seated Climb with Standing accelerations on Chorus

Cinema (Extended Mix)—Benny Benassi (4:10) 130bpm  Cool Down

Overall the ride was well received.  I asked for a lot of feedback from the 3 classes I used it.  Here’s a little sampling of what my riders thought:

The Good

“Great Music”

“Loved it, awesome class”

“So good, that was fun”

The Bad

“I like your music choices better.”

“Too much pop music, I didn’t really like it.”

“Usually I know at least one or two songs, but I didn’t recognize these.”

My thoughts...

I personally loved the flow of one song into the other.  The BPM felt really good to ride to.  However, I found myself getting tired of it.  I started to crave a little more variety about ¾ of the way through the ride.  I wanted a couple of songs that sounded totally different from one another thrown in there.   Yeah, I got a little bored.   

But, I will use this mix and ride again.  I also think it is perfect for instructors at the beginning of their career who need a little musical guidance (their riders will think they are genius.)  A ready-made mix like this is awesome for those times when it’s nearly midnight and you have to teach at 6am the next morning & have no idea what you are going to do for class.  It’s all laid out for you!

Though I created an interval ride out of the mix, you could easily turn it into a tempo ride working on proper form while locking in the steady beat.  So, what do you think?  Have you used a mix like this before?  What did you think of it?

Share
Posted in Daily Moves, Interval Energy Zone, Music and iTunes, Spinning | Tagged , , , , , , , , , , , , , | 9 Comments

I’m at the bar

Posted on April 3, 2012 by Darcy

No, not that kind of bar….this kind of barre:

Source: http://butterflyblondie.tumblr.com

That’s right my friends, if you missed me teaching Spinningâ last weekend, take comfort in fact that I was not snuggled in bed watching TiVo’d reruns of What I Like About You, I was squeezing my booty, pointing my toes and turning out at CORE BARRE™ training.    

What is CORE BARRE™ you ask?  My unofficial answer:  awesome.

My official answer: 

The CORE BARRE™ system of SMART MOVEMENT™ promotes high-energy, low-impact, and fat-burning movements based on elements of Pilates, classical ballet and athletic conditioning.  CORE BARRE™ creates effective and safe movement where body strength and awareness are increased as well as joint flexibility, proper posture, stability, and form.  This unique workout is geared toward people of all fitness levels and for those that safely want to change their appearance while having fun. 

And, its set to music, how fun is that?  You know how much I love my music.  The instructor for my teacher training, Monica Hoekstra, is also the creator and founder. 

Monica Hoekstra

I was completely impressed with her knowledge, and her body.  Her body is ridiculous!  Is that weird to say?   I don’t think so, she obviously has been a ballet dancer her entire life as every move she makes screams fluidity, precision, and strength.  However, the more important detail in my gushing is her knowledge base.  I kept thinking to myself:  how can I get all of her wisdom transplanted into my brain!?!? 

Other than soaking up the training like a sponge (it’s so nice being the student once in a while), we also worked out, practiced proper form, and learned all about using the angles of our arms/legs to target specific muscle groups.  The entire CORE BARRE™ session is 55 minutes and starts with light weights.  We used small weighted Pilates toning balls that come in 1lb, 2lb, and 3lb sizes. 

"use the lighter weight toning balls"

Of course I decided to work with the 3 pounders…I do regularly teach Body Pump™ after all.  I liked how the toning balls fit nicely in my hands, but those 3 pounds felt like 50 after 10 minutes!  Lesson learned: listen to the teacher; don’t assume you know more, and when she suggests using 1-2lbs: use 1-2lbs.  It’s funny because I see this phenomenon all the time in Pump.  Newbies come to class, I make suggestions about what weight to use & explain that due to the number of repetitions, you cannot lift the same amount in Pump that you do on the floor…rarely do people heed my advice, they lift heavier than recommended, and look like they are going to die 2 minutes into a 5 minute track.  Why are we such silly participants?  They are instructors because, presumably, they know more than we do.  (Actually, as soon as I pass my exam, I will know more too!)

After the light weight portion, we moved to the barre and used isolated movements to target the thighs and buttocks while improving coordination and balance. 

Squeeze and lift!

Why is it always the tiny movements that burn so good? 

After the barre, we dropped (some of us literally) to the floor and focused on abdominal movements to challenge our core muscles and promote stability and strength.  And then finally:: stretching.  The stretching was amazing.  More learning about Active Isolated Stretching/The Mattes Method, more questions from me, more answers from Monica about the optimal order to stretch, and how to best position your body to target specific muscles….hello piriformis, why so grouchy?  

Finding the right angles

As you probably guessed, I am so excited to start teaching CORE BARRE™ and incorporate the principles into my personal training and Pilates!  Fingers crossed, you may see a CORE BARRE™ Small Group Training coming soon….and of course, I’ll be teaching/subbing at Thrive Pilates, whom I can’t thank enough for bringing Monica and her program to our studio. 

Share
Posted in Certifications and Education, Daily Moves, Teaching | Tagged , , , , , , | Leave a comment

My Story

Posted on March 30, 2012 by Darcy

This week as I sat down to write a guest post for Jennifer Jordan at Everyday Glow I realized I’ve never completely shared my back-story of how I became a Group Exercise Instructor.   My Everyday Glow post is all about what motivates me. Naturally,  I talk about my love affair with music but it really comes down to this:  I love my job, I have found my passion in health/wellness/fitness, and that is what motivates me every day.  But it wasn’t always like that…

My story starts a several years ago.  I had a nursing job, a comfortable life, with very few things to complain about.  Maybe I needed to lose a few pounds, maybe I needed to get more sleep, but for the most part, I was satisfied with my existence.  And then, as things in life often happen…BAM! Something bad and dark and ugly happened in my life.

I’m not going to go into the details of what this was.  It doesn’t matter.   Just know that this event had enough impact that I was left reeling.  Everything I thought I knew as truth was being questioned.  I felt un-tethered.  This was the kind of event that changes you and changes your perception of everything. 

I could have stayed in bed under the covers (there were many days I thought about it.)  I could have used it as an excuse to be reckless….say F-it to life.  Instead, it became an opportunity to take a raw, un-filtered look at who I was and how I was living.  When you strip away all illusions and delusions, you are left with the truth.  And I didn’t like what I saw.   

I started working out a little more.   Sweating and breathing hard, and forgetting, if just for 45 minutes, about the crap that was taking place in my life.  I rediscovered Spinningâ and it was like a homecoming!  On that bike I started to feel authentic and, dare I say it…happy.  I could leave my baggage at the studio door.  It was me, and my bike.  I had even found a hint of empowerment. 

I could push my body hard.  Raise the intensity, achieve higher heart rates.  And it felt amazing.  The more I took Spinningâ classes, the more whole and un-broken I felt.  I was going to survive.  But how, I wondered could I make this feeling last?  I had to make this a more regular part of my life.  I wanted to teach it! 

Through Spinningâ, yoga and meditation, I started to see choices and options where previously, there had been none. 

If you change the way you look at things, the things you look at change—Wayne Dyer

It may seem like a small thing to you, but in my world it was huge:  I registered to become a certified Spinningâ instructor.  I was scared, I had a lot of doubt, but I also knew how amazing I felt on a Spinningâ bike and wanted to share that with others.   I became an instructor, and started teaching one single class a week, and it was awesome. 

That one Spinning class (I still teach it…Saturdays at 10am) turned into many other classes, and eventually, into my current career.  It is worthwhile to look back at what was arguable the lowest point in my life and be grateful.  That’s right; I am appreciative of the struggle!   If that “bad thing” had not have happened, I would likely still be sleep walking through life. 

Thank you Universe for kicking my ass and tearing me down…I’ve grown into a much stronger person than I ever thought possible! 

If you haven’t already done so, check out Jennifer’s blog on Everyday Glow.  She is an amazing person & has provided numerous sparks of inspiration for me in terms of both food and exercise. 

Share
Posted in Inspiration, Spinning, Teaching | 2 Comments

Feeling Green

Posted on March 19, 2012 by Darcy

Hey there, Happy Monday friends!  Are you still feeling a little green from the weekend? If you have no idea what I’m talking about then clearly, you missed my super special theme ride on Saturday.  You remember Saturday, right?  March 17th:  St. Patrick’s Day!!!

In reality, I’m a tiny bit Irish, but on St. Patty’s Day I’m 100%! 

My St. Patrick’s Day started off like usual with a green smoothie.  Since making the big leap and purchasing a Vitamix Blender last month I have been making so many smoothies my kitchen is turning into a certified Jamba Juice.   Smoothies for breakfast!  Smoothies after working out!  Smoothies for the weekend!  Smoothies for everyone!

My Irish Saturday smoothie consisted of:

  1.        8 ounces of coconut water
  2.        A lot of spinach (needed it to be extra green)
  3.        1 tsp Spirulina (doesn’t taste great, but serves its purpose)
  4.       1 tbs coconut oil
  5.        ½ frozen banana
  6.        Enough blueberries to turn the whole concoction a little brown
  7.        Reusable Starbucks cup to hold the goods and make me feel fancy

 

Spinach!

 

Less green...more brown (thanks blueberries)

 

Yum!

My other Irish Saturday highlight was my 10am Spinningâ ride.  I typically  do not create too many theme rides, but when I do, I go all the way.  I like theme rides, don’t get me wrong.  But I feel that indoor cycling is truly about the ride, intensity, and mind-body connection.  The kicking music is the cherry on top of all that goodness.  However, I have found that when the music becomes too much of the focus, you lose a little of the integrity of the ride and it throws off the balance.  

That being said, and yes I am biased, our Spinningâ Irish ride was so much fun!  I think you’ll agree…

Spinning IRISH :: 17 songs, 1 hour ::  Interval Energy Zone

Siamsa—Ronan Hardiman (4:30)  Warm Up

One Last Drink—Enter the Haggis (3:28)  Warm Up

Devil’s Dance Floor—Flogging Molly (4:00)  Increase the resistance to increase heart rate.  Surge faster with the music.

Drink the Night Away—Gaelic Storm (3:16)  Standing flat, jumping during the instrumental portion of the song.

Numb [New Mix]—U2 (4:24)  Begin and progressively add resistance for a seated climb.

I’m Shipping Up to Boston—Dropkick Murphys (2:34)  Seated climb becomes a standing climb.  Reach for higher intensities with your heart rate.

Dueling Violins—Ronan Hardiman (3:44)  Lose the hill, but keep a flat road.  Gently increase resistance while picking up pace. 

Amazing Grace—Dropkick Murphys (2:39)  Standing flat, adding resistance, then running through it.

Dreams—The Cranberries (4:15)  Seated to standing climb.

If I Should Fall from Grace with God—The Pogues (2:21)  Seated flat valley to recover. 

Until the End of the World—U2 (4:41)  Seated to standing climb. 

Toss the Feathers (Instrumental)—The Corrs (2:51)  Another valley.

Mysterious Ways (The Perfecto Mix)—U2 (7:06)  Final heavy, hard climb. 

The Boxer—Carbon Leaf (3:26)  Recovery. 

Swagger—Flogging Molly (2:05)    Final working song is a fast flat. 

On My Way Home—Enya (5:09)  Cool down

Nothing Compares 2 U –Sinead O’Connor (5:11)  Stretches off the bike. 

Need a green beer now? 

 

Monday Morning Smoothie

How about a green smoothie instead!  Have a great afternoon & slán!

Share
Posted in Daily Eats, Interval Energy Zone | Tagged , , , , , , , , , , , , , , | 2 Comments

Out of Hibernation

Posted on March 16, 2012 by Darcy

The sun is out (or at least it was when I started this post), the flowers are blooming and I think it’s finally time to bring this neglected blog out of hibernation! 

I Spy Cherry Blossoms

I want to send a big thank you to all of those who emailed and reached out to me during my hiatus.  And welcome to those who may be new to my site.  I’m going to do my best to get this blog back up and running. Actually, I’m in the process of making some website changes, but much like starting a healthy lifestyle, many of the changes are happening under the surface.  Hang in there with me & you start to notice them.   Speaking of changes, now is the time to speak up; if you would like see something specific on this site, let me know! 

I feel like it is only appropriate to catch you up with a few of the wonderful things I’ve been busy with the past few months. ..

Yes we do!

Health Coaching  and working for the Institute for Integrative Nutrition

It's me!

Personal Training 

...and Body Pump!

Teaching Group Exercise Classes (shout out to all of my peeps at WSC, RRB, IDB, PHB-JOH…you know who you are.)

The Thrive Pilates studio

and last, but not least, Teaching Pilates

Ah ha!  And now you know why when I had a few moments to myself these past few months it was spent napping rather than blogging.  It’s all about priorities! 

I do have a quick playlist to share with you before I head off to my next activity.  This is Spinning Playlist #123.  (yes, you read that right, that is one hundred twenty third playlist I have created exclusively for my Saturday morning class.)  We rode this last Saturday & had a blast!  The class was sold out & everyone brought their A-game.  The playlist:   (click on the image to make it larger)

Spinning #123 :: 15 songs, 1 hour :: Interval Energy Zone

That’s all for now.  Have a wonderful rest of your day!

Share
Posted in Interval Energy Zone, Uncategorized | Tagged , , , , , , , | 2 Comments

Blog Hiatus-

Posted on January 31, 2012 by Darcy

I know it’s become obvious, but I am currently on a blog hiatus. Feel free to email me if you have specific questions or miss me and want to say hi!  Stay tuned…updates to come!

Share
Posted in Uncategorized | 4 Comments

Spinning #117: I like How It Feels

Posted on December 23, 2011 by Darcy

Merry Christmas!  (almost.)  I know it’s been quiet around here the past few months, and this may be my final post of 2011…so enjoy it!  But don’t worry, I’ll be back in 2012 with new ideas, more energy & of course rockin’ playlists. 

Spinning #117 :: Interval Energy Zone :: 60 minutes :: 13 songs

WARM UP:

I Like How It Feels (feat. Pitbull & The WAV.s)—Enrique Iglesias (3:40)  Seated Flat warm up

Fading Like A Flower (Club Radio Mix)—Dan Winter (5:20)  Increase your heart rate progressively by adding a resistance and moving through seated flats, standing flats, gentle standing climbs about every 30 seconds (it matches the music changes)

CIRCUIT 1:

Immigrant Song (Mr Peaches Remix)—Led Zeppelin (5:04)  1 minute seated flat alternating with 1 minute standing flats

Good Feeling—Flo Rida (4:07)  Seated Climb

Don’t Say Oh Well—Grouplove (2:38)  Jumps on a hill

CIRCUIT 2:

All I Ask of You (The S Remix)—Skrillex (5:14)  1 minute seated flat alternating with 1 minute standing flats

In Da Funk (Bollocks and Dylan Sanders Mix)—50 Cent vs Daft Punk (6:11)  2 minute seated climb, 2 minute standing climb, 2 minute jumps on a hill

RECOVERY:

Peaceful World—John Mellencamp (4:04)  seated flat recovery

CIRCUIT 3:

Loser Like Me (CPR Extended Remix)—Glam & The Riff Raff (5:52)  1 minute seated flat alternating with 1 minute standing flats

It’s Bad You Know—R.L. Burnside (4:58)  Climb, progressively adding resistance every 1 minute.  Riders choice to sit or stand.

TO THE FINISH:

Grenade (Damn-R Remix)—Jon Kelly (5:05)  Fast working flat to the finish.

COOL DOWN & STRETCH:

Christmas Lights—Coldplay (4:02)

Hallelujah—Jeff Buckley (6:52)

Did you need a PJK update?  Of course you do…after many hours of physical therapy he is able to bend his knee all the way to 54 degrees!  Who-hoo!   He is still in the leg brace, still on crutches, but getting more comfortable using his cane.  Think less Snoop Dog pimp-cane, not quite Bob Fosse, more like the one your ancient Aunt Grace uses to shuffle around her nursing home.  Yeah, that’s about right.          

Have a wonderful Christmas and a great New Year if I don’t make it back here before!

Share
Posted in Interval Energy Zone, Spinning | Tagged , , , , , , , , , , , | 4 Comments