Monthly Archives: November 2013

Friendsgiving

Friendsgiving

Thanks to all our friends who make the world a better place to listen to.

Say Hello, No Goodbyes | The Nu-Sonics
Sunshine | Alice Texas
Don’t You Dare | Headstart
Fresh Prince of 7/4 | 8corp
Hop On | The Likely Hoods
Wicked Phat Beats | P.H.A.T. Positive
Trump Card Baby | The Shalitas
I’m Jumping Rope | I’m Jumping Rope
Degrees of Freedom | Corita
cars & freedom | ps xo
Goonies | Dead Night
Maggots | Skum City
I Want A Hippopotamus for Hanukkah | The Jimmies
Frobisher Bay | Accord Treble Choir

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Punk Rope for the Philippines

Punk Rope for the Philippines

To help the victims of Typhoon Haiyan we’re holding fundraisers at our 12/2 and 12/4 classes and happy hours in New York City. If you can’t attend please consider donating to either NAFCON or the Huairou Commission, two organizations that our students have worked with directly. In addition, through 12/8 we’ll donate 100% of the profits from the sale of our Punk Rope T-shirts. Click here to order a Punk Rope shirt.

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6-Minute Test

6-Minute Test

Personally I’m not much of an endurance guy these days. I “ran” my last marathon in 2001 and have never looked back, but I realize there’s plenty of benefit to pushing hard for more than 20 seconds at a time.

If you want to get a good indication of your aerobic capacity consider giving the 6-minute test a shot. Odds are your average pace in the test will be very close to your velocity at V02max, which is know to be one of the best predictors of endurance performance and is a useful measure whether you’re a marathoner, basketball player, rower, or cyclist.

The test is simple: run as far as you can in 6 minutes. Make sure you measure the distance accurately. Not a runner? No worries. Then jump rope (count your revolutions), cycle, row, or swim. With training your score should improve. If it doesn’t, scale back to 3 minute intervals, but run (cycle, swim, etc.) at the pace you established for 6 minutes.

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Three Thumbs Up

Three Thumbs Up

On Monday, November 4, Punk Rope founder, Tim Haft, and a team of 7 Punk Rope students and instructors, successfully auditioned for Fit or Flop, a Web-based reality show, which aims to uncover America’s next fitness star. The Punk Ropers wowed the three celebrity judges with a 3-minute routine set to “Batman” by the Brian Setzer Orchestra. The routine included all the elements, which make Punk Rope special: rope jumping, creative calisthenics, a fitness game, and a partner drill. At the conclusion of the audition, each judge gave Tim an enthusiastic “Fit,” catapulting him into the next round. Stay tuned!

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Punk Rope Salutes Hip Hop

Punk Rope Salutes Hip Hop

Astronomy | Black Star
It Takes Two | Rob Base & DJ EZ Rock
A Bird In the Hand | Ice Cube
The Message | Grandmaster Flash & The Furious Five
Jump | Kris Kross
Eric B Is President | Rakim
Watch My Feet | Dude ‘n Nem
Peter Piper | Run-DMC
Strictly Business | Mantronik & EPMD
Harriet Thugman | Rah Digga
Ladies First | Queen Latifah & Monie Love
Push It | Salt-n-Pepa
Fight the Power | Public Enemy

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Beastanetics Workout of the Week

Beastanetics Workout of the Week

November 5, 2013

Push-ups (2 sets x 20 sec)

4 sets @ 23 sec + 17 sec recovery
Backpedal 5 steps, turn, sprint 18 yards
Carioca (switch direction on whistle)
Side hop over cone
Sprawl
Gallop (50 yards)
Prisoner squat jumps

400 meter run
200 meter run

CORE CHALLENGE
Super plank (4 x 20s)
Bird dog elbow to knee (R/L x 30 s)
Plank – lift forearm (8 x 10 sec)

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Lou Reed: In Memoriam

Lou Reed: In Memoriam

Sunday Morning | The Queers
I Heard Her Call My Name | Hoodoo Gurus
I’m Waiting For My Man | Eater
Banging On My Drum | Lou Reed
There She Goes Again | R.E.M.
Head Held High | The Velvet Underground
What Goes On | The Meat Purveyors
Follow the Leader | Lou Reed
I’m So Free | Shang-a-Lang
All Tomorrow’s Parties | Nick Cave & The Bad Seeds
We’re Gonna Have a Real Good Time Together | Japonesian Balls Foundation
I Can’t Stand It | Lou Reed
Sweet Jane | The Velvet Underground
Walk On The Wild Side | Lou Reed

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