Posted in Uncategorized on October 9, 2008 by pattytrains

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

Tuesday – April 21, 2009

Posted in Uncategorized on April 21, 2009 by pattytrains

C2 Row : 12minutes TT



  • 30 Air squats
  • 10 Pull ups chest to bar
  • 5 Clean & Jerk 95lb.

50 GHD

Monday – April 20, 2009

Posted in Uncategorized on April 21, 2009 by pattytrains

C2 Row : 4000m


  • 30-20-10
  • Box Jumps
  • 25lb dumb bell push press
  • Pull Ups

Sunday – April 19, 2009

Posted in Uncategorized on April 19, 2009 by pattytrains

Crossfit Endurance:

C2: 1 min on, 1 min off,  1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on 10 sec off

WOD:  (3 rounds)

  • 25 Inverted burpees; start supine, kip to standing, kickup to handstand.
  • 25 Pullups
  • 25 Burpees

Saturday – April 18th, 2009

Posted in Uncategorized on April 18, 2009 by pattytrains

C2 Row – 2k TT

Navy Seals:

  • 3 x 5 Turkish Get Ups 12kg
  • 3 ROUNDS for time
  • 400m run
  • 25  Pull Ups
  • 50 Push Ups
  • 75 Sit Ups
  • 100 Squats

Thursday – April 16, 2009

Posted in Uncategorized on April 16, 2009 by pattytrains

Running Clinic  – Interval Training

Power Cycle – Lactate Threshold


  • Progressive build – deadlifts
  • Cleans 45/65/85/95; tall clean squat; hang clean squat; power clean squat


  • WarmUp: Box Squats & Row
  • 3 rounds
  • 5 DB full squat snatches (r/l)
  • 10 KB Swing
  • 15 Knees to Elbows
  • 20 Box Jumps
  • Sprint to Jog

Wednesday – April 15, 2009

Posted in Uncategorized on April 16, 2009 by pattytrains


  • 20 minute cycle – interval
  • 10-9-8-7……
  • Back Squat (body weight)
  • Situps w/45lb. plate (looking through the hole)


  • AMRAP 10 min
  • 100 Jump Ropes
  • 30 Air Squats
  • 20 3-level Swings
  • 10 OH Lunge Steps (r/l)
  • then…..5x
  • 2 Turkish Get Ups 16kg
  • 10 Flip Squats 16kg
  • 15 Snatches (r/l) 16kg
  • 20 Hand to Hand Swings

Tuesday – April 14th, 2009

Posted in Uncategorized on April 14, 2009 by pattytrains

CrossFit Endurance:

Run and C2 Rower workouts

  • 90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.


DT” CrossFit Main Page

  • Rounds of 5 for time
  • Dead Lift 155lb
  • Hang Power Clean 75/85lb
  • Push Jerk 75/85 lb
  • (moved up with weight)
  • Finished with 50 GHD:)