Category Archives: Fitness

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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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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Punk Rope Featured in Fitness Magazine

Punk Rope Featured in Fitness Magazine

Punk Rope is featured in the January 2013 issue of Fitness Magazine, which will hit the newsstands any day now. The article includes a workout created by Punk Rope founder, Tim Haft, as well as a photo of our beautiful Orange Crush speed rope. If you visit the Fitness Magazine website, you can check out a video of Tim offering some rope jumping tips as well as demonstrating how to adjust your rope for your height.

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Beastanetics Workout: 12/13/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Run around 18-yard box
3.    Side Step & Touch
4.    Scissors Jumps
5.    Burpees
6.    Skaters
7.    Staggered squat jumps
8.    400 meter run | 200m | 100m
9.    Knee to chest, lunge, walk, and wave (60 sec)
10.    Plyo push-ups
11.    Cooldown

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Beastanetics Workout: 12/6/12

Beastanetics Workout: 12/6/12

4 sets x 20 sec + 20 sec recovery
Warm-up
Backpedal & run (18 yards)
Carioca (6 yards)
Tuck Jumps
Slapping Hands
1 Leg Hop (18 yards)
Frog Jumps
400 meter run | 200m | 100m
Lunge & Twist (60 sec)
Bodybuilder Push-ups (4 x 20 sec)
Cooldown

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Beastanetics Workout: 11/29/12

Beastanetics Workout: 11/29/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Shuttle run (6 & 18 yards)
3.    Lateral shuffle & touch (6 yards)
4.    Broad jumps (18 yards)
5.    Plank slalom
6.    Gallop (18 yards)
7.    Squat jump jacks
8.    400 meter run | 200m | 100m
9.    Reverse walking lunge (60s)
10.    Super plank (4 x 20 sec)
11.    Cooldown

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Beastanetics Workout: 11/15/12

Beastanetics Workout: 11/15/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Backpedal & run (6 yards)
3.    Carioca (18 yards)
4.    Butt kickers
5.    Break dance
6.    Extended skip (18 yards)
7.    Squat jumps
8.    400 meter run | 200m | 100m
9.    Reverse lunge (60 sec)
10.    Push-ups (max set)
11.    Cooldown

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Beastanetics Workout 11/11/12

Beastanetics Workout 11/11/12

4 sets x 20 sec + 20 sec recovery

1. Warm-up
2. Side step & touch
3. Tires
4. 1-leg hop
5. Star jumps
6. Burpees
7. Plie squat jumps
8. 200 meter run
9. 100 meter run
10. Super plank (4 x 30 sec)
11. Cooldown

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Results of the Inaugural Beastanetics Games

Results of the Inaugural Beastanetics Games

Beastanetics Games 11/3/12:
Final Team and Individual Results

Click here for event photos

TEAM SCORING
Beastiality: 31
Roguey Fogies: 18
Readiness Squad: 9
Chilly Cold Fresh: 8

EVENT RESULTS

BROAD JUMP
Tim Kafalas: 8′ 1″
Tomer Grassiany: 7′ 8″
Rich Mudge: 7′ 7″
Scott Jackson: 7′ 1″
Joe Katz: 6′ 8″
Jeff Wood: 6′ 8″
Sahy Lalime: 6′ 5″
Sarah Grass: 6′ 5″
Heather Wagner: 6′ 0″
Shawnette Proper: 6′ 0″
Chelsea Deklotz: 5′ 3″
Rita Wozniak: 3′ 9″

WHEELBARROW RACE
Roguey Fogies: 8.94
Beastiality: 9.0
Chilly Cold Fresh: 10.18
Readiness Squad: 10.35

RUBBER CHICKEN SHUTTLE
Roguey Fogies: 133.78
Beastiality: 134.13
Readiness Squad: 1:35.05
Chilly Cold Fresh: 1:47.29

BURPEES
Sahy Lalime: 30
Sarah Grass: 30
Joe Katz: 29
Tomer Grassiany: 29
Heather Wagner: 29
Tim Kafalas: 25
Jeff Wood: 25
Chelsea Deklotz: 24
Shawnette Proper: 23
Rich Mudge: 22
Scott Jackson: 22
Rita Wozniak: 14

3 x 400 METER RELAY
Beastiality: 3:39.82
(Sarah 1:18.51, Sahy 1:13.88, Tomer 1:07.43)

Readiness Squad: 4:07.49
(Scott 1:18.69, Chelsea 1:32.75, Joe 1:16.05)

Roguey Fogies: 4:11.37
(Heather 1:32.38, Jeff 1:19:58, Tim 1:19.41)

Chilly Cold Fresh: 4:46.30
(Shawnette 1:36.24, Rita 1:47.81, Rich 1:22.23)

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