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.

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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.