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Posts made in February, 2010
Workout #157 (pdf)
Use the strength within to conquer that which seeks to block your path. Here it is, the climb of all climbs. It’s all uphill, but there are 2 chances to catch your breath along the way.
The run time is 1:02:42.
RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+
Run Time
Song
RPE
What To Do
Warm It Up
00:00
Kenny Knots and No More – Babylon – Bring Jah Love
Starting off easy – nice flat road … move your bod before picking up the intensity a bit …still warming it up.
RPE 1-2
Crank It Up
08:04
No More Babylon – Nuff Respect
RPE 2/3
It’s time to get to work as the climb begins. It’s a shallow 9 minute section. Still it’s an incline that will take you through RPE 2 and into RPE 3.
12:01
Zion Train – Follow Like Wolves
RPE 3
How are you feeling? Can you pick the pace up for four short bursts during the next 5 minutes? Use your breathing to control your heart rate and stay in the RPE 3 zone.
17:24
The Black Seeds – Take Your Chances
RPE 4
Here is the first real challenge. It’s 4 minutes long, and the steep incline will slow your pace and have you working at RPE 4. Are you ready to accept and conquer this challenge? Sure you are!
21:40
Shad – Killimanjaro
RPE 3
Here’s that first chance to catch your breath. Consider it a reward for the work completed. Keep yourself on a hill as you work at RPE 3 for the next 3 minutes.
24:33
Adam Cruz and Gerideau – Letitflow
RPE 3/4
It’s time for the next challenge. Some may want to pack it in and go home. Not you! You have the will and the power to push from RPE 3 to RPE 4 over the next 8 minutes of road. It’s a gradual change – so just increase the intensity a little at a time.
32:28
The Weather Corporation- The Rain Song
RPE 3
Another small reward for a job well done. It’s your last chance on the journey to recover to the low end of RPE 3. Enjoy this easy climb for the next 7 minutes.
39:16
Bomba Estereo – Fuego
RPE 4
There are 11 minutes to the top. They are 11 really hard minutes. All uphill. All steep. Very steep. Start by pounding your way back to RPE 4. This part lasts for the first 4 minutes.
43:23
Joman – Axiom
RPE 4/5
7 minutes to go. No rest. No recovery. No slowing down! The wind now shows up to increase the challenge. Keep digging. Keep pushing. Inhale. Exhale. You have just about conquered this challenge. Don’t slow down!
Cool It Down
50:26
Deva Premal – Guru Rinpoche Mantra
RPE 2
You have completed the climb of all climbs. How does that feel? Ease off … Start cooling down.
57:00
Prem Joshua – Funky Guru
RPE 1
Stretch those tired muscles.
Weekly Workout © 2010 Cadence Revolution
Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.
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Posted by admin on Feb 26, 2010 in Featured Articles, Featured Track | Comments Off
No More Babylon
“Nuff Respect” (mp3)
from “Roots Meeting”
(A la Folie Music)
Buy at iTunes Music Store
More On This Album
Putting forward conscious, positive and militant English lyrics, No More Babylon definitely imposes itself as a sure reggae value not only in France but also on a worldwide scale. With this musical piece No More Babylon reminds us that even though reggae comes from Jamaica, it is not only a Jamaican affair !
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Workout #156 (pdf)
“Some see a climb as a chance to look for the easy route. You have come to test your strength, energy and willpower against one big, immovable hill.” That is the challenge of Show #156, and it is dedicated to the readers of SELF magazine. Check out all the great information at www.self.com , or pick-up an issue at a newsstand near you.
Run time 1:02:52
RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+
Run Time
Song
RPE
What To Do
Warm It Up
00:00
Voide – All Systems Go
RPE 1 – 2
Starting off easy – nice flat road … move your body before picking up the intensity a bit … still warming it up.
Crank It Up
09:34
Metric – Help I’m Alive
RPE 2
Still on the flat road heading for the climb, but as the road snakes its way there you get taken in and out of the wind. Hold the RPE Level 2.
14:29
Ten Year Vamp – Pleasures
RPE 2/3
The road now heads straight for the climb, and you can’t wait to get there so lift that pace and enjoy the last bit of easy work.
17:07
Pacha Massive – Don’t Let Go
RPE 3
Okay you’ve arrived. Here’s the hill. This road does not offer you the chance to go around. The only choice is climbing to the top. Increase the intensity, slow the pace and bring yourself up to RPE 3. You are climbing!
20:30
Spy For Hire – The Moontower
RPE 3/4
By now you’ve adjusted to this new level of intensity and it feels good. It feels so good that you are ready to tap on the gas slightly…go for it, lift your pace and raise the RPE.
24:47
The Nadas – Bitter Love
RPE 4
Well what do you know, the wind has found you again. It is looking to shake your control of your body and of your belief that you can make it to the top. You are stronger than empty air so hold that pace. Work to get to RPE 4. There are three minutes of this before there is a break in the intensity.
27:48
Loomis & the Lust – Sweetness
RPE 3
As strong as you are you don’t mind that the wind leaves and the climb slackens off a notch so you can shift the pace and intensity down a level.
30:35
Alex – Harmony (feat. Snowflake)
RPE 4/5
This climb is throwing down the gauntlet as it steepens here to push you right to the top end of RPE 4. You can handle it!
34:12
Pocket – Beautiful Gray (feat. Dave Smalley)
RPE 3
That’s another challenge conquered! You are now on an easier grade. Let that level of exertion come down a bit.
38:38
Sunburn In Cyprus – Brother
RPE 2/3
And the good times continue….it’s a chance to recover and recharge on a nice shallow grade.
43:08
Hypnos – Day After Day
RPE 4
So much for “good times”. It’s back to work for you… the last challenge. It’s almost 10 minutes to the top and this climb is coming at you like a big stone wall trying to block your way. Dig deep and find the drive, energy and willpower to get over it.
49:00
Barany A. and Antonyo – White Angel
RPE 4/5
It’s the final round in this battle of wills. You know you can handle this last bump in intensity. There are just less than four minutes to the top. Hit back with perfect rhythm and form.
Cool It Down
53:12
Wellman – Loved
RPE 2
Finally time to coast downhill … Ease off … Start cooling down.
57:46
Sunburn In Cyprus – In the sunshine
RPE 1
Stretch those tired muscles.
Weekly Workout © 2010 Cadence Revolution
Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.
read more
Posted by admin on Feb 19, 2010 in Featured Articles, Featured Track | Comments Off
Metric
“Help I’m Alive” (mp3)
from “Fantasies”
(Arts & Crafts Mexico)
More On This Album
Formed in Toronto but, at various times, based in Montreal, London, New York and L.A., Metric boasts the sort of history that requires one of those connect-the-dots redlined maps you see in an Indiana Jones movie — and the story of Fantasies is no different. First stop: Bear Creek, located outside Seattle, Washington.
“The four us went out into the woods as a band with no expectations and did whatever we wanted” Haines recalls. “We were coming from London so it was a serious contrast – it felt like we had left civilization and all that mattered was music again. We wrote a lot of songs there including ‘Gimme Sympathy’, ‘Collect Call’… and ‘Black Sheep’, which isn’t on the album ’cause it has a life of its own. When I listen to the finished record, I feel like all its warmth comes from that place in the woods.”
In their recent episode of the Bruce McDonald-produced IFC documentary series, The Rawside Of…, Metric can be seen performing these songs in stripped-down, acoustic versions, and following the taut, barb-wired rock of Live It Out, it would’ve made total sense for the band to pursue a simple, back-to-basics approach further. But as the scene shifted over the course of 2007 and 2008 — back to Toronto and then New York, with Haines’ Argentina retreat in between — so too did the shape of the album. And through rigorous road-testing of the new songs, the mercurial material gradually solidified into a singular sound.
“We toured the new songs a lot,” Shaw says, “because you might play something 30 times live before you start to realize, ‘Why did I get bored every single time I got to the second verse?’ and ‘Why does the ending always suck?’ The songs went through a lot of surgery, and we really feel like we sculpted them and got the best out of them. I felt like I could hear the sound of the whole thing in my head — it was really big and really dreamy. There were images of chasing invisible butterflies and pterodactyls coming out of their shells and flying off prehistoric cliffs. The sound of the record was more based on the idea of soaring pterodactyls than on that of another band, or some ’70s sound.”
And so an album that began its life as an acoustic jam session in the bucolic woods outside Seattle ends in a cartoon orgy of bloodshed in some mythical arena that exists in the darkest recesses of Emily Haines’ mind. Each extreme represents a fantasy in their own right: the ideal of hermetic artistic purity versus the spectacle of excess and decadence. Being yourself versus being what they want you to be. Emily Haines stared down these very polarities on her own that night at the Phoenix, but with Fantasies, Metric are now free to define their reality on their own terms. So when, amid the daydream electro of “Gimme Sympathy,” Haines invokes that age-old existential dilemma — “Who would you rather be: The Beatles or The Rolling Stones?” — it’s only because she already knows the answer: neither.
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