Coach | Patrick Frank

⚡️Keeping squats LOW and standards HIGH for 15+ years • @pjftraining & @twpjf • Exercise Science | CFL3 | CSCS*D | USAW | CPT | PN1 —👇 Let’s work together!

[Coach | Patrick Frank @ThePatFrank]

Maintaining the stimulus is far more important than completing the workout as it's written.

[Coach | Patrick Frank @ThePatFrank]

(2/2) Having a coach, friend, S/O, or family in your corner will make those difficult days seem like less of a big deal and help you re-align with your goals.

[Coach | Patrick Frank @ThePatFrank]

(1/2) 🫂 SUPPORT SYSTEM

This is an overlooked aspect of training. Why? Most people think they can reach their goals on their own. Some do. Most can get pretty far but eventually you need someone you can check-in with or just someone to listen when things start to go sideways.

[Coach | Patrick Frank @ThePatFrank]

(3/3) I won’t get too specific here, but I am a huge advocate of finding something outside of CrossFit. Get put of the Gym and de-stress the way nature intended. 🍃

[Coach | Patrick Frank @ThePatFrank]

(2/3) I encourage my clients to get outside ☀️ walk, hike, bike, and take up an interactive hobby, like reading, writing, drawing, etc.
It doesn’t have to be a PHYSICAL activity.

[Coach | Patrick Frank @ThePatFrank]

🧘 STRESS MANAGEMENT (1/3)

We all deal with different types of stress on a daily basis; the trick is finding ways to manage it so your body can thrive instead of just survive.

[The CrossFit Games @CrossFitGames]

The CrossFit Open kicks off this week!

[Coach | Patrick Frank @ThePatFrank]

(3/3) Maximize your potential by maximizing what you eat.

More info can be found on my website!

[Coach | Patrick Frank @ThePatFrank]

(2/3) …and then try achieving that number while getting your protein intake as high as possible.
*Strength & Endurance Athletes: 0.75 to 1.0 grams per pound of bodyweight.

[Coach | Patrick Frank @ThePatFrank]

(1/3) 🥦 NUTRITION

You have heard it before, “You can’t out exercise a poor diet,” and yes it’s 100% true.

Start by finding how many calories you should be eating in a day to either gain, maintain, or lose weight, whatever your current goals are…

[Coach | Patrick Frank @ThePatFrank]

(2/2) TL;DR, you get better while you rest.

If you’re looking to get better at CrossFit or really any physical endeavor, a minimum of 7-8 hours a night should be your goal.

[Coach | Patrick Frank @ThePatFrank]

(1/2) 💤 SLEEP

It’s undeniable that the more you sleep, the better you feel – period.

Training only causes damage to the system & tissue; recovery is needed to actually improve.
Recovery only happens through sleep & nutrition.

[Coach | Patrick Frank @ThePatFrank]

(3/3) Over the next few weeks I’ll be breaking down each one and explain how to optimize them.

Stay tuned!

[Coach | Patrick Frank @ThePatFrank]

(2/3) If you want continued progress for the rest of your life, here are the real top 4 things you should be focusing on:

💤 SLEEP
🥦 NUTRITION
🧘 STRESS MANAGEMENT
🫂 HAVING A SUPPORT SYSTEM

[Coach | Patrick Frank @ThePatFrank]

(1/3) I’ve been coaching athletes, everyday people, and been in the sport of fitness for 15+ years now. One of the hardest things for people to learn is that’s it’s not all about sets, reps, and doing MORE to keep getting better.

[Coach | Patrick Frank @ThePatFrank]

Want to get in the best shape of your life?

- Lift at least 3x a week
- Sleep 7+ hours a night
- Get at least 6,000 steps a day
- Eat within your calorie requirements
- Get about 1 gram of protein per lb you weigh

Keep it simple, get it done, and watch the changes happen.

[Coach | Patrick Frank @ThePatFrank]

Virtuosity and development in your strict work will ALWAYS translate into Kipping.

Same canNOT be said the other way around.

Get strict-STRONG.

[Coach | Patrick Frank @ThePatFrank]

❤️🖤 Great teams are like family 🖤❤️

#unionstrong @ CrossFit Union Square https://t.co/2lnpJ7LJdR

[Coach | Patrick Frank @ThePatFrank]

@ZecAdam @ChainLinkGod @chainlink Can I get the link?

[Coach | Patrick Frank @ThePatFrank]

“Big Floyd” (Modified)
.
For time:
800m Run
25 Hamstring Walkouts + 25 Burpees
800m Run
25 Shift Squats + 25 Burpees
800m Run
25/25 Shoulder Taps + 25 Burpees
800m Run
25 Burpee Broad Jumps
800m Run
.
*2x around the… https://t.co/6A6CD6Au9h