Welcome to my training webpage!

Who am I?

My name is Pat Korican and I am a certified personal trainer through the Aerobics and Fitness Association of America (AFAA).

I am also owner of and an Athletic Performance Trainer at CrossFit Griffin, a newly-established strength and conditioning facility located in Ann Arbor, Michigan.

What am I all about?

My passion lies in helping others discover and reach their potential. I strive to do this through providing my clients with all the support, motivation and knowledge they need pertaining to fitness and overall well-being.

My training methodology is founded on a simple premise — that of functional fitness.

What exactly is Functional Fitness?

How do you define “being fit”?

Is a marathon runner the epitome of fitness to you? How about a bodybuilder? Think again.

True fitness isn’t just about being able to run for hours on end without stopping. It isn’t all about aesthetics, either — I believe you’ve heard stories about bodybuilders who can’t run a mile to save their lives.

Functional Fitness can be described as the ability to perform a broad array of natural or realistic physical work. It involves movement in multiple planes of movements, all the while utilizing multiple joints.

Think about the process involved in picking up a heavy object from the ground — something you’re likely to occur in the daily course of life. Shouldn’t your training enable you to deal with such occurrences, by mimicking these movements? Unfortunately, most popular exercise routines champion the use of isolation movements (for instance, bicep curls, pec flyes) over compound, multi-joint movements (like standing presses, squats) in regular training. These isolation movements do not generate the ideal adaptive response and can hardly be applied in real-life situations.

I strongly believe in compound, functional movements as part of workouts and apply these liberally throughout my own training as well as that of my clients’.

So… here’s what I can do for you.

- General Strength and Conditioning (S&C) for the Everyday Athlete
- Specialized, Sport-Specific S&C for Athletes
- Personal Training
- Nutritional Guidance
- Performance Training Clinics for Sports Teams

• 15 push press 115/85
• 15 SDHP 115/85
• 15 f. squats 115/85
• 800 m run/row
• 12 push press
• 12 SDHP
• 12 f squats
• 800 m run/row
• 20 squat cleans 135/105 (add 20 lbs to
  bar for SQ CLN)
• 800 m run/row

Rowing Class:

Pick drills – slides
10 min warmup
10:10 drills

5000m in watts according to your weight

cool down.

KETTLEBELL TRAINING:

Rom drills – 400m row/run

Kettle Bell Warmup

“Kettlebell Ladders”

10.9.8.7…….swing
1.2.3.4.5……burpee

REST 1 MINUTE
10.9.8.7……thruster
1.2.3.4.5…..sdhp

Plank Holds 60 sec.

• 40 box jumps
• 40 DU
• 40 kb snatch (2 hand) RX
  55/35
• 400 m run or 400m
  row

Strength: b. squat
4×5

Stretch! 

Round 1: Row
or ski 250m
10 burpees
30 sit-ups (choice)
Round 2:  Ski 750m
8
burpees
50 sit-ups (choice)
Round 3: Row 1000m
6 burpees
75 sit-ups
(choice)
Round 4:  Row 1500m
4 burpees
100 sit-ups
Round 5: Ski
500m

 

Easy paddle
cooldown 5 mins

• 25 KB swing
• 25 pull ups
• 25 wall balls
• Run 400m ( sub row 400
  )

Strength: b. squat
4×5

• 3 DL @ 3 RM.
• 6 HSPU  = sub pushups off the box
• 25 BUTTERFY sit ups
• 35 DU = sub 70 jump ropes

Rowing Class

Pick Drills
Slides

Row 10,000m
2000m 26-28 SPM row 2000m 22-24 SPM

PERFORMANCE TRAINING:

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval
is 20 seconds of work followed by 10 seconds of rest for 8 intervals.