Warm Up

• 100 jump Ropes
• 10 back extensions
• 10 KB swing
• 10 walking lunges

x3

WOD

• 10-9-8-7….3-2-1
• Dumb bell clean
• (r) pistol
• 2 for 1 wall ball
• (l) pistol

Cool Down

• stretch
• 3 x 5 ring dips

Warm Up

• 25 plyo jumps
• 25 mountain climbers (1 count)
• 25 crunches
• 25 rollouts

x 3

WOD

• 10-9-8-7….3-2-1
• wall balls 14#
• hang clean 65#
• knees to elbows

Warm Down

• Wheel rollouts 10
• Wheel pikes 10

x3

Warm Up

• 100 Jump Rope
• 25 pushups
• 25 “good mornings”
• 15 wall balls

WOD

10-20-30-20-10

• BB shoulder press
• BB jumping squat
• BB thrusters

Warm Up

• 100 jump ropes
• 25 bosu pushups
• 25 bosu squats
• 25 bosu ab crunches

x3

WOD

• 10 1-arm snatches (each arm)
• 10 dumb bell pushups (each arm)
• 10 1 leg pistols (each leg)

x 4

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

WOD
“The Plate of Fate”
10-9-8-7-6-5-4-3-2-1 reps of:
Standing Barbell Russian Twist (with 25# plate loaded)
Barbell Side-to-Side Pushup*
1-Arm Barbell Bent-over Row** (R, then L)

* See #11 on this site – push up, and then power yourself over the barbell, and land with the opposite hand on the end.

** See #3.