Shawn Ramirez is making a run to defend his 2014 CrossFit Game’s ‘champ’ title in the Men’s Master’s Division (40-44).

His first place finish in the Master’s Qualifier this past week looked like he’s well on his way to achieving that goal.  

Ramirez opened up with FloElite to tell us how he does it all. 

Four workouts in a short amount of time...what was your strategy for attacking these? 

When they were announced, I immediately broke them down and gave myself expected times and PR for my snatch (you’ve got to visualize, as if you’re in a competition).  Then I called Ron Ortiz and we planned our attack. I hit Event 1 (Muscle-up and Cleans, 5 min AMRAP) on Friday afternoon; the Snatch WOD and Event 4 with Ron on Saturday; rested Sunday (Family fun day) and left Jacked up Jackie for Monday. That was just cruel!  

What workouts went 'your way'-how so? 

They all went as planned, except the Snatch.  I had an incredible lift and was able to use the Energy of those around me, (Team Kill Cliff) to Smash my PR by 12 pounds (242).

As a master's athlete...do you think that you feel differently/perform differently compared to when you were not a Master's athlete...how so?

Absolutely – I feel differently, knowing I’m competing with Athletes who all share a similar lifestyle. Established careers, parenting, multiple jobs and responsibilities, and most of all, age. It feels good to be able to relate on multiple levels and all share the same repair and recovery issues.   

What does your training look like now with the Games on the horizon?

Doug Chapman of Hyperfit does my programming, and right now, it’s lots of high volume, development of high work capacity and working beyond my physical and mental limitations…DAILY! He has what he calls MoFo (exactly what you think it means)

An example day may look like this: 

Front Squat 1 x 10R’s @ 70% rest 1 min. 
Push Press 1 x 10R’s @ 70%  Rest 1 minute 
Repeat for 5 Rounds.  
(*He programs this with many other movement combinations). 

Then he’ll have us do a 10 min. EMOM with:
10 Russian KB Swings at 124# 
5 HSPU   

Then…

50 Burpee Box Jumps (24”)
50 Power Snatches (95) 
50 OH Squats (95)
13:15

Then following that would be 10 rounds of 100-meter Sled Sprints (90#).

Cool down with a 1000 m Row to flush out the lactic acid

What does your nutrition look like?

Eat clean. 

Breakfast – Oatmeal (1 cup), 1.5 cups of Frozen Strawberries and Blueberries, Half Banana, 2 tbsp of Natural Peanut Butter, 16 oz. of Almond Milk/Coconut Water, 3 scoops of Pure Pharma Organic Choc. Protein- EVERY MORNING!

Lunch – Chicken/Lean meats with Sweet Potato or Rice.

Dinner – Fish/Steak with Quinoa and Veggies

Supplement go-tos – Gluten-Free Kill Cliff Bars ‘Chocolate Cookie Flavor’ (2 a day) – RAM Sticks (what my kids named them) Celery Sticks, with Almond/Peanut Butter in middle, drizzled dark choc. on top, with coconut flakes  

What are your goals this season?

Repeat the Games (win); and stay healthy and able!

What advice would you give a master's age individual who would like to compete at your caliber?

Get a Coach who can Program for you is the key; Start attacking your Holes, one at a time, without frustration or defeat; and, Visualize your goals, and come up with objectives, strategies and tasks to achieve these goals

What about advice for a master's age individual who's never worked out in their life?!

Set your Fitness Goals - Start with a 5k walk/run;  If you can afford it, hire a Qualified Trainer and learn the Form and Technique of lifts, breathing and nutrition; Join a box that’s been around for at least 3 years and has a good reputation in the community; And, have Fun!

Outside of CrossFit...what do you do?

I work for BattleFrog as the National Youth Program Director and absolutely LOVE what I do!  I follow my 3 boys around to their Soccer Games, Gymnastics, Parkour, Daddy and Me CrossFit comps and love spending time at the Clubhouse, poolside or the Beach. 

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