The Lurong Living Paleo Challenge

Clean up your diet, take your LuRong, perform the WODs, transform  your life, and win!

The Challenge begins Monday September 17th and runs through Sunday  November 18th. You will be regularly tracking your diet and your Cheats  throughout the Challenge. At the end of each week your scores for completing  your WOD’s will be recorded and validated by your affiliate owner or trainer.

Your total score will be a combination of your WOD Performance  points, your dietary compliance, Life Transformation (measured by performance  and body measurements improvements), and bonus points.

At the end of the LuRong Paleo Challenge, Individual Champions for  each division will be crowned and take home a Performance Outfitting Package  worth over $1,000. The Affiliate Team with the highest average score (minimum  20 contestants) will take home the Affiliate Grand Prize: $50,000 Gym Makeover  Package.

In addition, the top performers in the Weekly Skill WODs, will  receive a Weekly Performance Prize.


  • Challenge starts September 17th
  • Weeks 1 & 2 Competitors will complete 3  Benchmark WODs, start eating Paleo, take body measurements and before photos,  and make personal and fitness goals.
  • Weeks 3-7 Competitors Compete in 5 Weekly Skill  WODs
  • Weeks 8-9 Competitors will repeat the 3  Benchmark WODs, retake body measurements, take an after photo, upload video  testimonials, and finish tracking their goals.
  • Challenge Ends November 18th

Scoring System

Your overall score will be calculated from  the following components: dietary compliance, WOD performance, life  transformation (improvements), and bonus points.

WOD  Performance

  • 3 Benchmark WODs in the first 2 weeks of the  challenge. The total completion time for all 3 WODs is your Benchmark Score.  Your percentile finish within your division will award you points towards your  total score.
  • Weeks 3-7 are Weekly Skill WODs. Each week’s  performance will award points based on your percentile placement within your  division. Winners in each division of each region will win a Weekly Performance  WOD Prize.
  • 3 Benchmark WODs to wrap up the last two weeks  (8 and 9) of the Challenge. Your total time for these WODs will be compared to  your first score to generate your Performance Improvement Score.

Dietary  Compliance

  • Each week your dietary score will start at 35  points. If you maintain a perfect week your score you will receive a bonus of 5  points. Every cheat will cost you 5 points.   Yes you can end up in the negative for the week, so no binging.
  • Cheats are defined by eating grains, starches,  processed foods, sugar, artificial sugar, juice, soda, alcohol, dairy, or  anything else you can’t pronounce.
  • Multiple cheats- in one item has multiple  no-no’s it counts at one cheat, but if you eat multiple bad items in one meal  you will be docked for 2 cheats. For example, a piece of cheese pizza is one  cheat, but spaghetti with garlic bread is 2 cheats.
  • The most you can lose in one meal is 2 cheats.

Life  Transformation/ Improvements

  • The Benchmark WOD scores at the end of the  challenge will be compared to the start. From the difference we will calculate  the percentage of improvement and points are awarded.
  • Before and After Body Measurements will be  taken and you will be awarded points for changes

Bonus  Points

  • Receive 20 Bonus Points for completing All 3  Benchmark WODs at the beginning and 20 More at the end
  • Receive 5 bonus points for every Weekly Still  WOD that you complete
  • Making personal or fitness goals, and tracking  your progress, will give you 15 Bonus Points

Body Measurements

  • Waist size at the belly button (in inches)
  • Hips at the top of the hip bone
  • Hips at the crease of the hips
  • Chest (variations for men and women)
  • Top half of arm
  • Thigh


  • Men’s Open
  • Women’s Open
  • Men’s Masters 45+
  • Women’s Masters 45+

Individual Rules

Every participant must be an active member of  a CrossFit Affiliate. Your owner or trainer must register their Affiliate with  the LuRong Paleo Challenge (See Registration Page) in order to validate your  WOD scores and components in the challenge. When you register for the challenge  you will indicate your affiliate. In addition, your body measurements must be  taken by a trainer or owner of your affiliate. Remember, you must ensure your  affiliate is registered by the time the challenge starts in order for you  scores to count towards winning prizes.

You are responsible to regularly accessing  your account to enter your diet scores, WOD scores, and other components such  as body measurements, goals, before and after photos, etc. Your will be  reminded on your account homepage when each of the components is due, but the  responsibility ultimately is yours. Additionally, all WOD descriptions, and  other activities to accomplish will be announced on your account home page  after logging in to your account.

As a general rule, you have up to 36 hours to  enter your diet compliance for a given day, and if nothing was entered it will  automatically count as 2 cheats and be subtracted from your overall score.                       WOD scores must be submitted by each Saturday at 11:59PM Eastern Standard Time  unless otherwise indicated. In addition, your owner/trainer must validate your WOD  scores by logging in to their affiliate account and approving your submission.

WODs will be announced on Sunday nights which  will allow 6 days for completion of the Weekly WODs. For the Benchmark WOD at  the beginning and end of the challenge you will have 2 weeks to complete all 3  workouts. The total time for all 3 workouts will be your Benchmark Score.

If you are unable to complete a given WOD you  will have the option of doing it scaled. If you perform a Benchmark WOD scaled  in the first portion of the challenge, you must also perform the Benchmark WOD  under the same scale and conditions at the end of the challenge. Scaled  workouts will still be rewarded with bonus points, but the results will not be  counted toward winning a Weekly Performance Prize.

WOD Performance will be awarded points based  on a percentile compared to other competitors within your division (Male,  Female, age)

Every WOD score will be awarded based on  performance within your division, and each division will have an overall  Champion and will be handsomely rewarded. See the prize page.

The  top Performer of each Weekly WOD in each division and region will be awarded  the Weekly Prize designated for that week. We have 5 regions with 4 divisions  totally 20 weekly prizes being awarded.

Affiliate Rules

In order for an affiliate to qualify as a team and have a chance at the Grand  Prize, there must be at least 20 competitors from your affiliate registered and  linked to your affiliate.

All affiliate owners must create register for an affiliate account in order to have  your clients linked. Register early, as you will receive updates when new team  members register and when you reach your goal of at least 20.

The affiliate team score calculated from the average of the total all overall  scores for each team member. You are only as strong as your weakest link, so it  is time to unite.

Under extreme circumstances an affiliate may be allowed to drop up to 2 participants  from their team score (if there remain at least 20 counted scores), but the  final decision will be up to the discretion of the Challenge Scoring Committee.  A qualifying drop out may include the following scenarios, but is ultimately  under the discretion of the LuRong Paleo Challenge Team and Medical Board:

  • Severe injury that won’t allow a person to complete the remaining WODS and has  medical reason to discontinue dietary regulations.
  • Medical Condition or hospitalization for more than 3 days
  • Family emergency such as a death or hospitalization

If something serious does arrive call the Challenge Scoring Committee and  explain the circumstances. Basically, you can’t drop someone just because they  don’t feel like doing it anymore. As a team, pick them up and keep moving. We  are all in this together and it WON’T be easy.

Affiliate owners are responsible for judging the WODS to ensure that each member is  performing each exercise and movement properly according to the regulations set  for each WOD. Affiliate owners are also responsible for validating WOD times.

If you as an affiliate or any of your members win any grand prizes, early bird  prizes, weekly prizes, or sweepstakes prizes, you are also responsible to  provide a photo opportunity to show off the prize and your affiliate to our  competition Facebook page. Send a special shout out to the sponsor and boast  your gym logo.


Cheating  is absolutely not tolerated in this challenge or in this community. If you are  tempted to cheat, don’t join this challenge! You are not only cheating  yourself, but all your brothers and sisters who are working hard to make life  changes. We have specific parameters in place to ensure all scores are accurate  and that no foul play will take place during the challenge.

  1. Your affiliate owner/trainer will be  validating your scores each week. Meaning, the owner or certified trainer must  be judging your WOD’s and taking your body measurements and B&F photos.
  2. Your affiliate owner/trainers will see  you regularly, and will be discussing your diet
  3. Your fellow competitors may report any  known instances of cheating to the LuRong Paleo Challenge Staff
  4. Before and After Photos Don’t Lie
  5. The LuRong Challenge Staff reserves  the right to audit any participant or affiliate at any time to provide video  evidence of remaining workouts.

Any  occurrence of cheating will result in your disqualification of any prizes in  this competition and will result in a “0” total score with will be  averaged into your affiliate team score. In addition, cheating may result in  being banned from future LuRong Paleo Challenges or other events sponsored or  run by LuRong Living.                       Instances of proved cheating, including individuals and affiliates, will be  shared on facebook, blogs, etc. Your reputation is not worth it. Cheating will  result in the forfeiture of any prizes won during the competition and legal  action if necessary.

Bottom line, we are looking for real competitors and people who are committed  to life change and want to enjoy their experience. Cheaters, fudgers,  stretchers of the truth… eat another doughnut!

Paleo Details

As a  simple explanation we define Paleo as eating meat,  nuts, veggies, seeds, some fruit, little starch, no sugar, no dairy. A Paleo  recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. Encouraged  Foods

  • Lean Meats such as Lean beef (trimmed of  visible fat), Flank steak, Top Sirloin, Extra-lean  hamburger (90/10), Lean pork (trimmed of visible fat), Pork loin, Pork chops, Any other lean cut
  • Lean poultry (white meat, skin removed) such as Chicken breast, Turkey breast, Game hen breasts
  • Eggs from Chicken (go for  the enriched omega 3 variety), Duck, or Goose
  • Other meats including organ meats and game meats such as venison, wild  boar, or wild turkey
  • Fish
  • Shellfish
  • Fruit
  • Vegetables
  • Nuts- Tree Nuts. Peanuts are not Nuts and are a no-no
  • Seeds

In  Moderation

  • Oils such as Olive, avocado, walnut, flaxseed, and canola oils (use in  moderation—4 tablespoons or less a day when weight loss is of primary  importance)
  • Beverages such as Coffee,Tea
  • Paleo Sweets such as Dried fruits and Nuts mixed with dried and fresh fruits
  • Sweet potatoes, yams
  • Some lean bacon

Don’t  Do It- These are Cheats

  • Dairy Foods such as Butter, Cheese, Cream,  Dairy spreads, Frozen yogurt, Ice cream, and  All processed foods made with any dairy products
  • Cereal Grains: Barley, Corn, Millet,       Oats, Rice, Rye, Sorghum, Wheat, and bread products including bread,       rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes,       waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread,       flat bread, and all processed foods made with wheat or wheat flour
  • Cereal Grainlike Seeds: Amaranth, Buckwheat,Quinoa
  • Legumes: All beans, Black-eyed peas, Chickpeas, Lentils, Peas, Peanut  butter, Peanuts, Soybeans and all soybean products, including tofu
  • Starchy Vegetables: Starchy tubers, Cassava root, Manioc, Potatoes and all potato  products (French fries, potato chips, etc.), Tapioca pudding
  • Fatty Meats
  • Soft Drinks and Fruit Juices: All sugary soft drinks,Canned,  bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit  and have a much higher glvcemic index)
  • Sweets: Candy, Honey, Sugars