Whole Gains Challenge - Exercise

Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense. Regularly learn and play new sports.
— Greg Glassman

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.