Whole Gains Challenge - Exercise
Workout #1 - 1 point
Either a CrossFit workout or a workout outside of the gym. Hiking, running, paddling, yoga etc. all count. If you go to CrossFit and there's a strength WOD followed by a metcon, or there are multiple workouts in one class, that still counts as 1 workout session.
Scoring: If you workout once in a day you get 1 point.
Workout #2 - 2 points
Same standards for a workout as above. Use your own judgement for this, and be honest. Sneaking in a couple air-squats while waiting for the coffee to brew probably doesn't count as a full workout. We are trying to encourage the prudent use of double-sessions.
Scoring: If you workout a SECOND time in a day, you get 2 MORE points (totaling 3 points).
Epic Day / Competition- 4 points
If you engage in 3 or more hours of exercise in a given day, or if you take 3 hour-long classes, that is an Epic Day. Yes, going to 7am Grind, 8am WOD and 6:15pm Yoga counts as an Epic day. Epic Days are no ordinary occurrences... but between skiing, winter hiking, pond hockey and the gym I hope you can all snag a couple of these 3+ hour days.
Another qualifier for an Epic Day is if you participate in a race or a competition.
Scoring: If you perform 3+ hours of sustained activity or participate in a race/competition, you get 4 points. However, when you enter the points into the scoring spreadsheet, enter only 3 (three) points in the Epic Day cell and be sure to enter 1 point in the Workout #1 cell. This will ensure that your spreadsheet notes your workout #1 and counts it towards possible Gains Bucks.
Major PR - 1 point
Specific, quantifiable, repeatable... that's one of the beauties of CrossFit, we KNOW when we improve! For the purposes of this challenge, the first time performing one of these lifts/workouts does not count as a Major PR Point, yet if you master a new skill you've been working on for a long time (ie. you get muscle-ups or stomp-out a 25' handstand-walk) snag a point.
Scoring: If you PR on a major lift or benchmark workout, you get a point.