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Shawn Ramirez

Shawn Ramirez is a professional CrossFit athlete from Florida, USA. He’s a 4-time CrossFit Games Champion in the Masters Men Division, a feat which makes him one of the most accomplished CrossFit veterans.

From gymnastics, collegiate wrestling, fitness to CrossFit, Shawn has always loved leading an active life. Once he realized he got a knack for CrossFit, he set out on a quest to make a name for himself in the sport.

Throughout the years, Shawn achieved his goals, and much more. After winning his first Masters CrossFit Games, Shawn went on a ‘rampage’ – winning the prestigious contest three additional times.

Although he’s now in his 40s, Shawn still boasts an incredible physique and breaks records in CrossFit, and will be sure to keep doing so for years to come.

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“I want to compete as a Masters competitor at the Games. I understand my options but also realize I am in my 40s. My recovery just isn’t the same. My body just doesn’t hold up like a 20-something-year-old.”

Athlete Statistics

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“Although I’m often perceived as strong, hard and tough, I like to read in my downtime and have a real sensitive side.

I’m a bit of a romantic, if you will. I proposed to my wife on horseback, on the shoreline in the Keys and left messages in bottles leading to the engagement ring.”

Accomplishments

Personal Records

• Squat – 455 lbs
• Clean and Jerk – 325 lbs
• Snatch – 247 lbs
• Deadlift – 520 lbs
• Fight Gone Bad – 412
• Max Pull-Ups – 60
• Fran – 2:23
• Grace – 1:37
• Helen – 7:07
• Filthy 50 – 18:33
• Spring 400m – 1:22
• Run 5k – 18:43

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CrossFit Stats

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Training

As Shawn said, he isn’t in his 20s anymore, and his body doesn’t recover as quickly as it used to. As a result, he places a lot of emphasis on his rest and recovery between workouts.

He’ll train extremely intensely during the week, having up to three workouts per day. However, during the weekends, Shawn will kick back and relax, allowing his body to catch up with his intense training.

Thanks to this approach, Shawn has been able to maintain a healthy and strong physique for many years.

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Nutrition

General Diet

Shawn’s diet is split into six even meals per day. Each meal consists of an optimal ratio of lean proteins, complex carbs, and healthy fats.

With this approach, Shawn keeps his muscles fueled and performing optimally in his workouts.

Here’s how his diet looks;

• Lean Proteins (50-60 grams per meal) – lean meats, turkey, chicken breast, shrimp, fish.
• Complex Carbs (around 50 grams per meal) – Oats, whole wheat bread, rice, sweet potatoes.
• Fats – Almond butter, walnuts, almonds, peanut butter, olive oil.

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Pre-Contest Diet

As he gets closer to the Games, Shawn’s diet becomes extremely strict. He’ll start tracking all of his macros, making sure he stays on track with his meal plan.

Here’s Shawn talking about his pre-contest diet; “Ideally, you want 12 weeks out of a major competition and a minimum of 8 weeks out.

This is where I measure all my food and am precise on my nutrient timing. I eliminate all bread, simple sugars but cannot give up my  dark chocolate at night (It’s a superfood!)” – Shawn Ramirez

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Shawn Ramirez’s Green Protein Smoothie Recipe

Here’s recipe Shawn uses to make his healthy and energizing green protein smoothie;

• 8 oz water
• 8 oz coconut or almond milk
• 1/2 cup ice
• 1 cup frozen fruit medley (strawberry, pineapple, peaches)
• 1/2 banana
• 1 cup oatmeal (old fashioned or steel oats)
• 1 tsp spirulina
• 2 scoops of vanilla protein

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Idols and Influences

Shawn’s motivation and driving force comes from his three sons. Shawn wants to be a good role model for his sons, using his own example to encourage them to lead a healthy and productive lifestyle.

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Shawn Ramirez with his two sons.

What we can learn from Shawn Ramirez

How to Achieve Your Goals, According to Shawn Ramirez

As someone who’s been involved in the fitness and CrossFit industry for over two decades, Shawn knows a thing or two about achieving long-term success. His message is;

“I know it takes dedication, hard work, and a clear vision no matter what you aspire to do. Write down your goals, see it before you’re going to be it and never lose sight.” – Shawn Ramirez