Born To Rage

This week brings many emotions.  "I have no home and your father is gone," says my mother after Friday's closing on my childhood home.  "It's still his birthday," Isabelle tells me on Wednesday when I say, "Today would have been Grampi's 80th birthday."

Many of you have shared with me before, during, and after class the trials and tribulations you are facing.  And I'm grateful for all the joys and sorrows that intermingle with our endorphins and adrenaline.  There's no doubt in my mind that the physical act of exercise allows us the space to confront and handle what's weighing heavy, and studies prove that intense cardiovascular exercise is a chemical-high mood-booster.  All the better if it's accompanied by a kick ass soundtrack!

Hot off the editing system... this week's new workout music video:



Workout:
1.  Musical version of JFK Peace Speech
2.  Pompeii - Bastille
3.  Twilight Zone - Golden Earring
4.  City of Angels - 30 Seconds to Mars
5.  This Is What It Feels Like - Armin Van Buuren feat. Trevor Guthrie (W&W Remix)
6.  Lose Yourself - Eminem (this one's for you, Tom)
7.  Stereo - Iamdynamite
8.  Put Your Hands On Me JFK - Lady Gaga
9.  Wake Me Up Inside - Evanescence
10. Teenage Crime - Adrian Lux
11.  Born To Rage - Dada Life (with unique open)

Cooldown:
12.  Say Something - Christina Aguilera (tissues required)
13.  Sirens - Pearl Jam

Blood Sweat and Beards

After 3 weeks on the road, it is FUN to be back!  There was so much new material I wanted to pack into the new video playlist this morning, and I think we managed to prove the indestructibility of music and motivation.

Workout:

1. City of Angels - 30 Seconds to Mars

2. Daft Punk Medley - Pentatonix

3. Get Loose - Showtek Noiscontrollers (Tiesto Remix)

4. Cross the Line - Superchick

5. Bring You To Life (w/Richard Simmons) - Steve Aoki

6. Little Talks - Of Monsters and Men

7. Hopeless Wanderer - Mumford and Sons

8. In Your Eyes - Inna feat. Yadl

9. Hey Brother - Avicii

10. Papaoutai - Stromae

11. Daydreaming - Paramore

12. 2013 Red Sox Blood Sweat and Beards

Cooldown:

13. Stonehenge - Ylvis (because it's hilarious)

14. Do You Remember - Ane Brun

For Instructors:

Because City of Angels is such a long song it serves as both the warm-up and the first seated climb in a profile that is 4 sets of Seated, Standing, Standing.  We track Watts throughout with varying goals for beginner, intermediate and advanced riders.

1. Warm-up and Seated Climb

2. Standing Climb

3. Standing Climb

4. Seated Sprints

5. Standing Flat into hill

6. Standing Run

7.  Seated speed bursts (not full sprints)

8.  Standing Climb (alter intensity)

9.  Standing Climb (alter intensity)

10.  Seated (consistent 120rpm)

11. Standing Climb 

12. Standing Run (10, 20, 30, 20, 10 second bursts)