Yearly Archives: 2013

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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Halloween

Halloween

Halloween Wurks | DJ Nate
The Time Warp | Rocky Horror Picture Show
I Don’t Wanna But I Do | The Spookshow
V8 Nightmare | Koffin Kats
Rockabilly Vampire | Ralph Rebel
Halloween | Dropkick Murphys
Monster Mash | The Misfits
Graveyard Hop | Left for Dead
Chain Saw | The Ramones
Dragula | Rob Zombie
American Psycho | The Misfits
Last Caress | The Misfits
Psycho Killer | Talking Heads

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Zombies!

Zombies!

Billy’s Dead | Deadbolt
Killing | The Rocketz
Cemetery Man | Stellar Corpses
Night of the Living Dead 3D Trailer Music | Jason Brandt
Fashion Zombies! | The Aquabats
Talk About the Living Dead | The Spookshow
Thriller | Michael Jackson
Zombie Dance | The Cramps
Astro Zombies | The Misfits
Go Zombie | Zombie Girl
Nobody Likes You (When You’re Dead) | Zombina & The Skeletones
Dead Girl Superstar | Rob Zombie
Zombie Jamboree | Harry Belafonte & Orchestra
Re: Your Brains | Jonathan Coulton

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Dia de la Raza

Dia de la Raza

Profanar | Suite Doble (Costa Rica)
Las de Cayey | Skapulario (Puerto Rico)
Gore | Trotsky Vengaran (Uruguay)
Viejos Pateticos | Los Violadores (Argentina)
Cacique | Cacique (Peru)
Areito | Juan Luis Guerra (Dominican Republic)
Pa Pa Pa | Los Prisioneros (Chile)
Guantanamera | Pérez Prado (Cuba)
Marta No Es Una Punk | Airbag (Spain)
Lamas / The Lamas | Grita Lobos! (Peru)
Sin Berguensa | Voodoo Glow Skulls (Mexico)
Sin Ti | Viento En Contra (Guatemala)
Majunche | Los Amigos Invisibles (Venezuela)
Chan Chan | Buena Vista Social Club (Cuba)

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1970s

1970s

This Ain’t the Summer of Love | Blue Oyster Cult
Macho Man | The Village People
Standing on the Verge of Getting it on | Funkadelic
Main Title / Rebel Blockade Runner | John Williams
Pump It Up | Elvis Costello
We Will Rock You | Queen
Disco Inferno | The Trammps
Judy Is A Punk | The Ramones
Teenage Lobotomy | The Ramones
Seventeen | Sex Pistols
Saturday Night’s Alright for Fighting | Elton John
Hanging On the Telephone | Blondie
Superstition | Stevie Wonder
Right Down the Line | Gerry Rafferty

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