Railroad CrossFit

That synergy when you’re consistent and you feel and see it paying off.

It feels good to feel good,
to feel healthy, energized, strong, capable and well rounded.

To prove to yourself how much more capable you are than you thought.

It feels even better to be supported and supportive.

“That was not at all what I expected!”

This is what Anne said to me after her first class with us at Railroad.

Anne (50’s) is up for the summer and has been training most of her life. Various ways of training most recently 3x a week with a young trainer in back home.

Eager to stay healthy, strong and capable she booked a consult and we got to connect on what’s important to her, who she is, what she wants, and really got to learn about her.

She was intrigued and interested to work out in our group setting.

Fast forward to her first class, she pulls me aside at the end of it and says “that was not at all what I expected of my experience!”

“What did you expect?” I asked.

“I expected this to be crazy balls to the wall, hyrox, intensity, competitive, intimidating. People just lifting recklessly.”

“And what was your experience?” I asked.

“This was the best time!
Everyone is so nice, and works at their own pace, does what they can, adjusts what they need to, takes breaks when they need.
You guys break everything down and guide the class so well.
I absolutely loved it!!”

——
I love these moments for people.

When they allow themselves to have the courage to attempt, explore and experience this and realize they had it all wrong.

If you’re worried fitness or training is not for you, trust me, you’ll be pleasantly surprised what’s possible here for you.

Loving you,
Coach Shawn

to book a consult with me like Anne did head to www.railroadcrossfit.com

I have 2 spots open next week and would love to connect with you

https://brokenscience.org/whole-natural-eating/

In this lecture from the MetFix Foundations course, Matthew Sherburne explains how modern industrialized foods shifted diets toward highly processed, calorie-dense products that disrupt metabolic health.

He contrasts this with a whole-food approach centered on meat, vegetables, nuts, seeds, some starch, little fruit, and no sugar or seed oils.

Natural foods contain balanced macronutrients and micronutrients that work together through nutrient synergy to support energy production.

Because cellular energy is generated primarily in the mitochondria through ATP production, dietary strategy ultimately becomes a question of how to best “feed” these cellular engines. Sherburne reviews several dietary frameworks—including Zone, Paleo, ketogenic, and carnivore—but emphasizes that many effective strategies converge on the same basic pattern: a diet high in fat, moderate in protein, and low in carbohydrate.

This macronutrient balance promotes satiety, supports muscle repair, stabilizes insulin, and encourages fat oxidation and mitochondrial adaptation.

The practical takeaway is: prioritize whole, natural foods that support metabolic health and energy production, then tailor dietary strategies to the individual’s current condition, goals, and pace of change.

Whole Natural Eating - The Broken Science Initiative In this lecture from the MetFix Foundations course, Matthew Sherburne explains how modern industrialized foods shifted diets toward highly processed, calorie-dense products that disrupt metabolic health. He contrasts this with a whole-food approach centered on meat, vegetables, nuts, seeds, some sta...

Happy Father’s Day to all the dad’s and superhero’s to your children.