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.


 

Shawn Ramirez performing battle ropes on the beach

“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

Full Name: Shawn Ramirez
WeightHeightNationalityProfession
205 - 215lbs (88.5 - 93.0kg)6' (183cm)AmericanCrossFit Games Athlete
Era
2010
Weight205 - 215lbs (88.5 - 93.0kg)
Height6' (183cm)
NationalityAmerican
ProfessionCrossFit Games Athlete
Era2010


 

Shawn Ramirez posing shirtless for a photo looking strong and fit

“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

 

Shawn Ramirez doing a handstand on a big tire on the beach


CrossFit Stats

Open
YEAR DIVISION OVERALL RANK (WORLDWIDE)  RANK BY REGION OVERALL RANK (BY STATE) OVERALL RANK (BY COUNTRY)
2018 Men (40-44) 3rd 1st South East 1st Florida 2nd United States
2017 Men (40-44) 3rd 1st South East 1st Florida 1st United States
2016 Masters Men (40-44) 6th 3rd South East 1st Florida 6th United States
2015 Masters Men (40-44) 1st 1st South East 1st Florida 1st United States
2014 Masters Men (40-44) 1st 1st South East
2013 Individual Men 264th 34th South East
2012 Individual Men 556th 49th South East
Regionals
YEAR OVERALL RANK DIVISION REGIONAL NAME
2013 31st Individual Men South East
2012 39th Individual Men South East
Games
YEAR OVERALL RANK DIVISION
2016 1st Masters Men (40-44)
2015 1st Masters Men (40-44)
2014 1st Masters Men (40-44)
Team Series
YEAR OVERALL RANK TEAM NAME MEMBERS
2015 138th Rx Smart Years Shellie Edington, April Lowe, Ron Ortiz
2014 49th – Rx Smart Gear South East Masters April Lowe, Ami Wight, Ron Ortiz

 

Shawn Ramirez exercising on rings looking fit and lean.


 

Shawn Ramirez resting his arms against his knees outdoors, looking healthy and strong

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.


 

Shawn Ramirez doing pull ups while shirtless

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.

 

Shawn Ramirez skipping ropes shirtless during a CrossFit workout.


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


 

Shawn Ramirez doing a handstand while shirtless looking fit and strong


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

 

Shawn Ramirez performing heavy deadlifts during CrossFit training

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.


 

Shawn Ramirez with his two sons.

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

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