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

Endurance:  Dynamic Drills

Warmup:  100m walking lunge – run 1 mile – 100m walking lunge

20 squats/20 rollovers/20 OH squats

Strength:  2 rounds

• 15 x push press
• 10x manmakers
• 200m run

Stamina:  4min on AMRAP: 1m rest x 2

• power clean squat jerk x4
• pull up x8

Durability:

3 x plank holds 1m:1m (front/side/side)

Endurance:  Dynamic Drills – 500m run

Warm Up:  30 x Burpee Wall Balls ( do a burpee then a wall ball = 1)

Work Capacity: 3  RFT of:

• 50 x Double Unders or 100 jump ropes
• 25 x GHD sit-ups
• 15 x Deadlift  

Durability:  500m run; 30 situps x 2

Endurance:  Dynamic Drills – 1 mile run

Warmup:  Kettle bell warmup – towel swings

Working Kettle Bell WOD:

20-18-16-14-12-10

• swing/flip/goblet squat/thruster
• 200m run

10-9-8-7-6….3-2-1

• Hindu pushup
• OH one arm weighted squat
• Situp

Endurance:  Dynamic Drills – 1mile run

Warm Up:  30 squats/20 rollovers/30 OH squats/ 30 situps/ 20 good mornings

Working Capacity:  15 min max effort

• x3 Dead lift 315#/185#
• x7 pull up
• x7 ring dip
• 12 calorie row

Durability:  3 rounds

20 GHD/20 Back extensions

OLIFTING SKILLS

50- 65% – 3 reps :6 sets
70-80% – 3 reps: 6 sets
80-90% – 2 reps: 4 sets
90+ – 1 rep:2 sets

Building front squats

Stretch

Endurance:  Dynamic Drills – 1mile run

Warm Up:  30 squats-20 situps-20 fire hydrants (r/l)-20 rollovers

Strength:  Back Squat 20/15/10/5/3

Working Capacity:  5 rounds

• 15 pullups
• 20 pushups
• 25 OHS (PVC or training bar or O bar)
• 200m run

Stretch.

Endurance:  Dynamic Drills – 1 mile run

Warmup:  2 rounds

• 20 rollovers
• 10 pushups
• 10 pushups

WOD:

21-18-15-1-9-6-3

• Sumo deadlift high pull 75# Rx
• Push jerk 75# Rx

Durability:  2 rounds

• 20 GHD
• 20 Back Extensions

Endurance:  Dynamic Drills – 1mile run

Warmup:  2 rounds

• 30 squats/10 pushups/10 flutter kicks/10 fire hydrants/10 pullups

Bump & Grind

amrap 15 min.

• 20 wall balls
• 20 kb swings
• 5 tire flips
• 200m run

Durability:

20 windmills (r/l) 20 butterfly situps

Warm Up:  1 mile run @ moderate pace.  ROM drills

Strength:  Working sets of Military floor press

Stamina:  4 Rounds, not timed; 10 military floor press HEAVY, 12 band pull ups, Sand bag run down and back in gym

Work Capacity: 

• 30 Curtis P = racked o bar, lunge right lunge left push press = 1
• 400 M run @ each 10 reps

Durability: 

30 wall ball situps

Endurance:  KB Drills-Ladder work-500m run

Warmup:  21-15-9

• KB Thruster
• KB Situps

Wod Phase I: 

• 50 KB deadlift
• 20m waiters walk
• 40 KB deadlift
• 20m waiters walk
• 30 KB deadlift
• 20m waiters walk
• 20 KB deadlift
• 20m waiters walk
• 10 KB deadlift
• 20m waiters walk

Phase II:

• 20 KB swings – 1 burpee
• 19 KB swings – 2 burpee
• 18 KB swings – 3 burpee……and so forth

Durability:

100 flutter kicks

Endurance:  Dynamic Drills – run 1 mile

Warm Up:  30 squats/10 elevated ring rows/10 wall balls  x 2 rounds

Strength:  Working set to 1 RM then;   front squat: 80% of 1 rm x 2 x 6 sets; resting inbetween each set

Stamina:
4 sets for total time:
20 wall ball
15 kb swing
10 box jump

Durability:  Working sets of deadhang pullups 

5 x wide grip/5 x narrow grip/5 x mixed grip (r/l)

“Attitudes are contagious.  Are yours worth catching?”
- Wendy Mannering