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.
mobilization - 1 point
Spend 10 or more minutes a day purposefully mobilizing. Foam roll, stretch, use bands, use lacrosse balls, have a buddy help you, use the Go WOD app, follow ROMWOD or go to a yoga class. No, class warm-up does not count.
Scoring: If you mobilize for 10+ minutes you get 1 point for that day.
Workout #2 - 1 point
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- 1 point
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 we 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 activity in a day or participate in a race/competition, you get 1 extra point. Yes, if you do an hour-long CrossFit class in the morning then you go for a 2.5 hour hike in the afternoon you would get two total points, one for the workout and another for the total of 3+ hours on the day.
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.
A couple scoring scenarios:
Went to a CrossFit class and and did Fran for the first time. Mobilized for 20 minutes after class.
2 points (1 for workout, 1 for mobilization)
Went to a CrossFit class and beat my previous Fran PR. No mobilization.
2 points (1 for workout, 1 for the PR)
Went to a CrossFit class and beat my previous Fran PR, went for a 3 hour hike on Camel’s Hump then did yoga in the evening.
4 points (1 for workout, 1 for the PR, 1 for the Epic Day, 1 for the mobilization)
…it would probably be very uncommon to get a full 5 points in a single day. Possible, but uncommon.