Flex on the Beach 2016

Sunny, blue skies and temps in the 70s make for a perfect day at the beach.  Add a whole lot of fitness to that and you’ll get this year’s Flex on the Beach, a team CrossFit competition that was held in Long Beach, NY this past weekend.  The entire competition was setup directly on the beach, pull-up rig, weightlifting platforms and all.  


Photo Credit: Flex HQ

Each team was made up of 2 girls and 2 guys, completing three workouts throughout the day.  CrossFit Smithtown had 3 teams represented at Flex—two doing the scaled workouts and one Rx.  Our team was named “Flexplicit” (we’re in the white shirts below)! 


Our team had practiced each of the three WODs, but we didn’t know until the day of which order we would be completing them in.  As luck would have it, our team was scheduled to complete my least favorite first!  At least we got it out of the way, right?! 🙂 Here’s what it looked like:

WOD #1 “I FLEX, YOU FLEX, WE FLEX” (20 Min Time cap)

Male/ Female combination waterfall chipper
Partner 400 m run
Then divide
80 Alt Weighted Lunges (45/25)
60 Kettle bell Swings (55/35)
40 Burpee box jump overs (20)  
60 Kettle bell swings (35/25)
80 Alt weighted Lunges (45/25)
Partner 400 m run


The good news about this workout was that they slashed the run distance significantly due to the space constraints of the beach setup.  In practice, that 400m run in the sand at the start and finish of the WOD had felt awful.  It was still tough, but just knowing it was barely a 200m run made all the difference.  


The spacing for the workout was pretty tight too, as we had to keep all 4 team members inside our little box.   My quads were on fire from all of the lunges and I totally collapsed in the sand at the end, but Team Flexplicit finished in 15:43, which we were really happy with!

Our next rotation was a rest period, so we got to head back to our tents to relax and recover before the next workout.  I ate two hardboiled eggs, a Munk Pack and some watermelon, plus sipped on some water.  Our next WOD was the weightlifting portion so I wanted to be sure I was starting to recover from killing my legs on the first WOD and getting some fuel in my tank. 


In minutes 0-10, one male and one female athlete find max weight on the complex of 1 Snatch + 2 Overhead Squats.

In minutes 10-20, one male and one female athlete find max weight on the complex of 1 Clean + 2 Front Squats.

Score is heaviest combined total of all four athletes.

Based on our pre-competition max lifts, we decided I would be the female taking on the clean + 2 front squat complex, which was fine by me because I’m not great at snatching.  I’ve been working on my cleans (and lifting in general) and have seen a lot of progress recently, so I was excited to see what I could do on competition day!

Clean PR

My previous max clean was 125-lb.  I’ve been super close to 130 a few times but couldn’t stand it up.  So my goal for the competition was at least 125-lb, hopefully 130 with the extra cheering and support.  The plan was to start out with 115-lb to get a score on the board, then do 125 and 130.  Unfortunately, there were no 2.5-lb plates, so that plan went out the window quickly!  It was go big or go home—I had to attempt 125-lb and if I got that, make a 10-lb jump to 135-lb!  


Photo Credit: SuperCleary Photo

And guess what? I got 135-lb! It didn’t feel great, but I stood it up and was able to squeak out the 2 front squats to complete the complex.  A huge reason I was able to make that lift is my mental training.  More on that in future blog posts, but basically I focused my thoughts on positivity and success and it worked!  Our combined team score for that event was 630-lb which was right around what we were hoping for.


Same gender Tandem, females begin.
8 min AMRAP, alternating rounds of:
5 Pull ups 
10 Shoulder to overhead (95/65)
15 Air squats
1 Min Reset, then the men tandem will go.
8 min AMRAP
Alt Rounds of:
5 Pull ups 
10 Shoulder to overhead (95/65)
15 Air squats


It’s a little blurry, but that photo is me doing a pull-up.  In fact, in this WOD I did twenty pull-ups, some of them strung together! Though it’s been a goal of mine for a long time now (and I did some in my last competition), I never thought I’d get to the point of doing multiple pull-ups in a workout!  #Progress.  Since this workout came at the end of our day, our team was pretty tired and over it.  The spacing was super tight again and we were getting kicked on either side by girls on the pull-up rig.  My body was feeling all of our previous work and the shoulder-to-overhead felt super heavy for me.  We ended up with a team total of 509 reps, so just shy of 17 rounds.  That was less than we did in practice, but none of us cared at that point.  We were done!

Overall, we placed 45th of 90 teams in the scaled division–right smack in the middle!  I’m super happy with how my first Flex on the Beach went and am already looking forward to doing it again.  Up next is our Girls Gone Rx competition, which is less than 2 weeks away!  If you can, I’d love if you would consider donating to help us fundraise–right now our team is in the lead!