Info  //  What the Lurong Living Challenge Is

About the Challenge

Not discussed in this video is the fact that your scores in Performance, Diet, and Improvements (both body composition and performance improvement) produce your individual total score which could make you an Individual Champion and take home a $2,000 Prize package)See complete rules and prize pages for more details.

LuRong Living has organized the 1st Nationwide Paleo Challenge of its kind!

This Challenge is designed to be a catalyst for Life Transformation where All Levels of CrossFitters can improve their lives and WIN! Whether you are a seasoned CrossFitter who is looking to improve performance or a new CrossFitter looking for body transformation, the LuRong Living Paleo Challenge can help you Look Better, Feel Better, Improve your Performance, and Increase your Energy for everyday living!

The Challenge is open to all active members of a CrossFit Affiliate and runs for 9 weeks from September 17, 2012 to November 18, 2012.  Everyone who completes all 3 Benchmark WOD’s during the first 2 weeks of the Challenge will receive the Sponsor Prize Package with an approximate retail value greater than $85.  There will be Weekly Performance Prizes given to the 20 top weekly performers during 6 weeks of the Challenge as well as additional fun weekly prize giveaways for Challenge community participation and interaction.  See the Official Rules for details.  At the end of the LuRong Living Paleo Challenge, Individual Champions for each division will be crowned and take home a Performance Outfitting Package with an approximate retail value greater than $1,000. See the Official Rules for details.  The Challenge is not just for individuals. TheCrossFit Affiliate Team with the highest average score (minimum 20 contestants) will take home the Affiliate Grand Prize: $50,000 Gym Makeover Package. The Challenge will benefit not only the participating individuals and CrossFit Affiliates, but also our charity partners, Steve's Club and the Claudio Reyna Foundation who are directly impacting the next generation of youth in America and the world. LuRong Living will donate $1 out of each entry fee received to each of these charities. See the Charities.

Why the Challenge?

It's simple! You get all of the benefits of a Paleo Challenge you might do in your own CrossFit Affiliate: Nutritional Guidance, Goal Setting, Performance & Nutritional Tracking, etc. but with so much more!

The LuRong Living Paleo Challenge provides an online platform and proprietary software that will unite your CrossFit Affiliate and the entire nationwide CrossFit community in a supportive and competitive environment. The LuRong Living Paleo Challenge features a balanced scoring system that rewards people of all experience levels. From the fire breathing competitor to the beginner, everyone has a shot at the crown.

The LuRong Living Paleo Challenge provides everything you need for success: motivation, accountability, education, competition, and structure. You will record and track your performance in your personal profile, so you can clearly see how you are really doing. You will receive exclusive access to articles, tips, and advice from Nutritional Expert and CrossFitter Jeremy Mullins. You will be motivated, challenged and held accountable by your peers. Finally, the competitive atmosphere and knowledge that you are making a positive change in your life and the world around you through supporting our charities should help give you the strength needed to complete the Challenge. Still, if that is not enough, there are prizes with approximate retail values totaling more than $80,000 being awarded during the Challenge. See the Prizes

LuRong Living has also enlisted the Sponsorship of some of your favorite Crossfit and Paleo vendors for this Challenge. There will be frequent rewards for your hard work and dedication along the way! Please visit our Prize Page to see the complete list. LuRong Living has teamed up with our charities Steve's Club and the Claudio Reyna Foundation to create a competition that will not only transform your life, but will directly impact the next generation of youth in America and the world.

For Affiliate Owners Too?

We have created the LuRong Living Paleo Challenge with CrossFit Affiliates in mind (the “Affiliate(s)”). We are your partner and a resource in helping you and your clients reach your goals.

  • No cost to the Affiliate to join. Your Affiliate team is automatically qualified for the grand prize once 20 members sign up.
  • We host, track, and score the entire Challenge so you don't have to struggle with spreadsheets and paperwork.
  • Everyone in your gym from the competitive athletes to soccer moms will want to participate.
  • Unite your gym membership to work side by side for a common goal.
  • Our Scheduled Workout of the Day (“WOD”) won't interfere with your programming. We will release the WODs to Affiliate owners at least one week early to give you time to make any adjustments to your programming.
  • Free up your time and energy to focus on what you do best: inspiring, motivating, educating, and pushing your clients to reach their goals.

Challenge Overview


  • Challenge starts September 17th, 2012.
  • Weeks 1 & 2 Competitors will complete 3 Benchmark WODs, start eating Paleo, take body measurements, upload before photo 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, upload after photo, upload video testimonials, and finish tracking goals.
  • Challenge Ends November 18th, 2012.


  • Men's Open
  • Women's Open
  • Men's Masters (45+)
  • Women's Masters (45+)


  • Northeast
  • Southeast
  • Central
  • Northwest
  • Southwest

How you Earn Points

  • WOD Performance- You will be ranked within your division and region based on your WOD score (reps or time). Based on your percentile ranking you will receive Performance Points
  • Paleo Diet Compliance- You will be given 35 diet points per week. Every cheat cost you five points. A perfect week will give you 5 bonus points.
  • Improvement Points- You will receive points based on body transformation (5 before and after body measurements) and WOD Performance improvements
  • Bonus Points- Receive points for completing scheduled WODs, making and tracking goals, and uploading a video testimonial.
  • All WOD scores, before and after photos, and body measurements must be validated by your affiliate owner or level 1 certified trainer. All participants must have their affiliate registered to validate these components. See Complete rules for details.

 How you Win Prizes

  • Weekly Performance Prizes- Awarded to top finishers in each division of each region (20 weekly winners for posting the best WOD performance score for the scheduled WOD.
  • Individual Champion- Your overall score including Performance points, Diet point, Improvement points, and bonus points will rank you nationally against those in division. The top competitor in each division takes home the Individual Champion Title and the head-to-toe Performance Outfitting Package worth over $1,000
  • Affiliate Grand Prize- Every affiliate that has at least 20 participants is qualified to win. The total individual scores off all the team members will be averaged to generate an Affiliate Team Score. The Affiliate with the highest score nationwide will win the Grand Prize $50,000 Gym Makeover Package.
  • All WOD scores, before and after photos, and body measurements must be validated by your affiliate owner or level 1 certified trainer. All participants must have their affiliate registered to validate these components. See Complete rules for details.

Paleo Diet Guidelines and Standards

As a simple explanation we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. A Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. NOTE: These guidelines are established for the purpose of having standards for the Challenge. We are not creating Paleo Doctrine, but we are providing direction to see significant improvements.

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 (Within the guidelines listed, these are not cheats. In the case of allowable sweeteners, they are not recommended if you want to see the best results)

  • 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)
  • Natural Sweeteners- a total of 1/2 tablespoon is allowable per day of the natural sweeteners agave, coconut nectar, and coconut crystals.
  • Stevia- 1 Packet (3.5 grams) is allowable per day
  • Beverages such as Coffee, Tea
  • Paleo Sweets such as Dried fruits and Nuts mixed with dried and fresh fruits- make sure there is no added sugar
  • Some lean bacon- make sure it doesn’t have added sugar or nitrates
  • Sweet potatoes, yams
  • Red Wine- Paleo says that 1 glass of wine (6 oz.) a night is legal. We are pretty sure cave men had vineyards! Anything more than one glass per night is a cheat (-5), and you can't save them up from nights before. Anything over one per night is a cheat.
  • Special Allowances: (Exceptions made to meet specific nutritional demands for additional protein)
    • Protein supplementation is allowed and is not considered a cheat under the following conditions: it is limited to one serving per day, has less than 25 carbs per serving, is taken within 30 minutes post workout, and cannot be used as a meal replacement. We will allow whey protein if it is a whey  protein isolate Remember, most protein powders have some sugar (natural or artificial), so if you are looking to slim down, be careful.
      OR a protein bar with whey protein isolate IF the rest of the ingredients match up with the Challenge guidelines.
    • Endurance Athletes: If you are currently training for an endurance race that takes place during the dates of the challenge such as a marathon , ½ marathon, or adventure race (minimum 8 mile race) you are allowed to use one non-paleo product (such as goo) per hour of training. Additionally, you can use whatever products you need during the race itself to help you have success. While we believe there are better options to the highly processed and artificial goo and energy block products, we understand that endurance athletes have a specific nutritional need. Recommendation: substitute a goo product with the following: mix apple butter (non-dairy) with almond butter in a zip-lock baggie and use that for a balanced energy sustenance tool.  

Don't Do It- These are Cheats

  • Fatty Meats- such as fast food beef burger patties or low quality fatty bacon.
  • Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.
  • Other Sweets: Candy, Sugar (raw or processed), glucose, syrup, and honey, NOTE: even though honey is a natural sweetener and is generally considered paleo, for the purpose of committing to the challenge and seeing results we are not allowing it.
  • Coco power or Cocao powder
  • More than 1/2 Tablespoon per day of the natural sweeteners including Raw Agave, coconut nectar, and coconut crystals.
  • More than 1 packet per day of Stevia (3.5 grams)
  • Baking Soda and baking powder
  • 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 Grain-like 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
  • 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)
  • Alcohol - Tequila is the preferred Paleo liquor, but it is technically a cheat (-5). Anything other than 6oz of red wine per night is a cheat (-5).