CrossFit Workout by "SHAWN RAMIREZ" CrossFit Masters champion

“I always follow Cross Fit Workout, because it helps me to balance of intense training, diet, and recovery perfectly”, said SHAWN RAMIREZ. With the recent years of muscle-ups, Ramirez developed the shoulder muscle and balance to hold himself horizontally on the rings. 

IN A SPORT, with an average player age of twenty four, two-time CrossFit Games Masters (40-44) champion Shawn Ramirez has conquered the most difficult fitness tests while not ever being sidelined by injury. The Kill Cliff–sponsored athlete trains 5 days a week: 2 to 3 days to boost strength, speed, and flexibility; each day for gymnastics; a weightlifting day with cleans, jerks, snatches or squats; and learning a day with sledge pushes, rowing, or running. His rest days are something but, Ramirez swims a mile, does a 10K row, or rides an Assault AirBike.

RAMIREZ’S CROSSFIT WORKOUT

ADVICE: Practice 185 pounds for men, 120 pounds for women. Try to do all the reps per set then next move.

EXERCISE	SETS	REPS
Deadlift	1	50
Pullup	1	40
Front Squat	1	30
Dip	1	20
Barbell Thruster	1	10

TIP: Balance down if needed: 135 pounds for male/95 for female.

RAMIREZ’S STATS
AGE 41	HEIGHT 6'	WEIGHT 200 lbs
RESIDENCE: Miami, FL	TWITTER: @shawn_brx

“Always providing your body something dissimilar keeps training fun,” said, Ramirez. “A bored body produce no results.” Ramirez is the father of 3 sons, and his main motive to three-peat at the 2016 CrossFit Games is to establish an example.

“I want to win for my 3rd son,” Ramirez speaks. “In 2014, my oldest son trained with me, and past year my 2nd one did. Now, my youngest son is running by my side.”

For Ramirez, staying game needs paying attention to his body. He does track work rather than running on exhausting surfaces, and for box jumps he steps down rather than jumping off. “You can’t listen once the body talks, you've got to concentrate at once it whispers.”

Ramirez follows a classic clean diet: six meals daily with carbs, protein, and fat. Breakfast is an oatmeal, berries, almond milk, whey protein, and spirulina smoothie. are you able to handle on a daily basis in his shoes? attempt his customised WOD at right.