BUILDING A STRENGTH FOUNDATION
Building a foundation is your number one priority before you even start to think of lifting heavy weights. I remember the first time Owen and I went down to the local Olympic lifting club the coach had us set up a squat rack with only a bar and made us squat, set after set after set with only a bar for one hour straight! Continue reading
HELLO SELWYN.
On Sunday May 3rd, Franks Brothers CrossFit will officially be opening the doors of their newest gym in Rolleston. Franks Brothers Selwyn, is the first of our franchise ‘boxes’, and we are proud to welcome owners Grant Ross and Michael Baker.
Open 7 days per week, from 05:30 on week days, 08:00 on Saturdays, and 09:00 on Sundays, Franks Brothers Selwyn will be offering a similar class and coaching schedule to the other locations, however, there is a sub-section on the Franks Brothers website where Selwyn-only members can book their classes. We also encourage members to give the Facebook page a ‘like’ as it will be a great place to keep up-to-date with all the latest gym news.
The opening will be busy, with lots of activities planned for the day; including the FREE INTRO CLASS. Places are limited to 10 people per class, but there are only 4 sessions scheduled. So to avoid disappointment…secure your place!
Coaches will be on hand throughout the day to take any questions, and to sign you up.
CrossFITters: ARE YOU UP FOR THE CHALLENGE??
Franks Brothers CrossFIT will be hosting an ANZAC WOD at the Papanui, Montreal, and Moorhouse locations.
The ANZAC challenge, however, will start at the MONTREAL box.
image cred: flickr
We’ll make our way from there to MOORHOUSE, then finishing up back at MONTREAL.
The workouts will be fun, different, and will challenge ALL levels of fitness.
Start time is 12:00 noon on Saturday, 25th April
For details about signing up, {if you haven’t done so already} contact one of the Franks Brothers coaches. You can also post your questions about the challenge on the Facebook page
Have you ever wanted to be a fly on the wall during the training prep of an elite athlete? We are curious creatures by nature.
Well, All Blacks Ben and Owen Franks are inviting you to join their exclusive Facebook group page where you’ll get to follow their high performance strength training program in preparation for the 2015 World Cup.
Franks Brother Performance Strength
Get access to world class experts, peek into the Brothers’ pro athlete world, and get to interact directly with them and the trainers around them.
How do you sign up?
Click the link, checkout the video, and choose your subscription. It’s packed full of invaluable advice and information…..from the experts.
Owen Franks made his 100th appearance for the Crusaders when they played the Highlanders in Christchurch on Saturday night, April 11th.
Franks, 27, who made his debut for the Crusaders against the Western Force in 2009, was picked for the All Blacks later that season and is now considered one of the world’s premier tighthead props.
image: Dean Kozanic/Fairfax NZ
Coach Todd Blackadder said of Owen before this momentous event “Everyone will want to make this a special occasion for Owen because he gives so much to this team.”
“He leads the way with his professionalism and dedication and provides an outstanding mentor to other members of the team.”
“He gives 100 percent every single day, both in his preparation and when he plays. I know that Owen will approach this game the same way as he approaches every game, but we will take some time afterwards to mark this important milestone with him and show our appreciation for the immense contribution he makes to this team.”
To see the full article, check out the stuff.co.nz
The entire Franks Brothers CrossFIT and rugby community are now and always, extremely proud of Owen. And keep watching………there is much more to come!
Franks Brothers
Coach Troy and head Franks Brothers CrossFIT coach, Ken Franks, with their military background were approached by CACTUS (Combined Adolescent Challenge Training Unit and Support) to see if they would be interested in running an 8-week program for Kaiopoi High School students.
Coach Ken says “The design of the program was that for 8 weeks the kids turned up to school on Monday, Wednesday, & Friday at 06:30 and we put them through PT, ruck marches and brain games. Then as a group we ate breakfast together. This increased their fitness, made them more confident, and got them thinking about how to operate within a team environment. We also instilled in them how much more their bodies where capable of doing once they could control their minds and push out any negative thoughts.”
“All of this practise culminated with them participating in the longest day. It was time to put into practise all the learning they had achieved during the 8 weeks and either sink or swim.”
“The longest day was split into 6 different evolutions, with each evolution having new team leaders appointed to complete the tasks and achieve the desired outcomes for the teams. The last evolution involved pulling the fire truck through the main street and into the school grounds.”
“Over the course of the day they covered 25km through the beach & forest, 150 + Burpees lots and lots of flutter kicks, and numerous other obstacles. It’s a great course and I recommend it highly, it really does give these kids a positive outlook on life and a great sense of achievement.”
special thanks to the students (and teachers) of Kaiopoi High School
We spoke to Coach Hannah about the origins of the infamous Papanui Panthers name, so popular it even has its own hashtag. Anyway, this is what she said…
“The definition of a Panther is “Predator to all animals”. All Panthers attack any workout like a predator, they’re fearless and have a ruthless presence with anyone that crosses their pathway!”
And we could not have put it better ourselves.
Check out our Franks Brothers Papanui Facebook page – it’s packed full of everything you need to know about the team and the community of members. See what makes it a popular CrossFIT location, and if you like what you see, why not enquire about signing up?
until next time
Again Faster New Zealand is proud to announce a partnership with two of New Zealand’s national sporting heroes who have truly Pursued their Evolution.
Again Faster New Zealand will be the exclusive equipment supplier for Franks Brothers Strength and Fitness as they open several more training facilities throughout New Zealand.
History
In 2011, Ben and Owen Franks, and their father, were introduced to the global functional fitness community, in a CrossFit HQ video. The video showed the hard work and dedication the Franks Brothers had put into their training while chasing their dream of playing for the All Blacks. The underlying message of the video was the importance of the partnerships they had built to help them get there, in training, coaching and business.
A few years on, not only have the Franks Brothers reached the top levels of sporting greatness, they have also opened several successful functional fitness training facilities around New Zealand, and the plan is for even more growth.
Opportunity for NZ
This growth provides the New Zealand public more opportunity to discover the incredible benefits of functional fitness training with some of the world’s best training equipment from Again Faster New Zealand.
As successful businesses mature, they tend to realize the importance of having strong professional partnerships with likeminded organisations that have similar goals.
A Solid Partnership
This sums up the partnership between one of the most successful, Global Functional Fitness Companies – Again Faster Equipment – and two of the most successful sporting heroes in New Zealand – The Franks Brothers.
The Franks Brothers and Again Faster NZ, a perfect partnership to make great things happen for the Strength and Fitness community in New Zealand.
Editorial credit: Adam Lesniak
Excessive post-exercise oxygen consumption (EPOC) or in other words: the after-burn effect, is designed to help you burn calories long after you have finished your workout. Certain types of exercise generate this fat-burning after affect that can last for up to 48hrs. Often referred to as the metabolic effect, take a look at the 5 easy ways to re-produce this response in your own exercise programs.
1. You gotta get ‘out-of-breath’
Push yourself to the point of breathlessness, rest, recover, and repeat. It really is as simple as that. According to research, elevating your heart rate to above 85%, then resting, will switch-on the EPOC after-effect.
2. Burn, Baby, Burn
Resistance training, for example, to the point where the muscles generate lactic acid has proven to release the production of testosterone, and human growth hormone (HGH). They assist with fat burning and muscle building, and elevate your metabolism for days after your workout.
3. Go Heavy
To release the hormones mentioned, you gotta lift heavy. Only then will you stimulate that after-burn affect that follows an intense workout.
4. Use ALL the muscle groups
Forget about isolation/single muscle group movements. Instead, opt for compound movements that typically engage more than one muscle group and joint, and hybrid exercises that involve upper and lower body movements. This is the key to generating the after-burn.
5. Push Until You Can’t, Rest Until You Can
A phrase coined by the Metabolic Effect “most people avoid pushing hard in a workout so they can sustain exercise. But using rest strategically to help you push beyond beyond where you would normally go is the very thing that turns on the EPOC after-burn. We call this Rest-Based Training and it greatly elevates the metabolic effect.”
Challenge yourself to a free session at Franks Brothers. Come by our Montreal gym 10am to 11am on Sunday, February 15. Our coaches and members will be on hand to chat and put you through your paces. Find out why Frank Brothers gyms get results. Might change your life. No bookings needed. All and everyone welcome.
To all our members: Perfect chance to get your mates and fam to come by. Just tell them to show up.
85 Montreal Street, Sydenham, Christchurch 8023
for info call 03-379 0985
Franks Brothers Performance 