Repeat After Me Foundation First…..Always

BUILDING A STRENGTH FOUNDATION

ben franks

 

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

New Gym Opening – Franks Brothers Selwyn

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.

We look forward to seeing you there!

ANZAC WOD Challenge

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

The How-To of High Performance Training

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

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 Makes It To 100…..

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

Adolescent Fitness Challenge

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

Why We’re Called Panthers?

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