FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

The LuRong Living Challenge Has Started!!

Waiting till the last minute???? You have until tonight at 11:59 pm EST, September 16, 2013 to get registered!

After that, it’s too late!!!!!!!


The Challenge has started (courtesy of LuRong Living website)

You can find this article under Articles & Tips – Challenge Blog.



The Challenge has begun and here are the basics of what requirements you need to complete during the first 2 weeks of the Challenge which is Phase 1. Here is a simple rundown of everything you need to know. Take time to familiarize yourself with this list of requirements and resources that are now open.

Body Measurements

Have your affiliate owner or level 1 trainer take your five areas of body measurements. Remember to measure both arms and both leges (different than The 2012 Challenge) You will then submit your body measurements in the form under the Enter Results tab. The deadline for submitting your body measurements is September 29th at 11:59 PM EST.

Please review the Body Measurement rules:

During the Challenge a Participant will have a series of 5 Areas of Body Measurements taken and validated by their Certified Level 1 Trainer at their Registered Affiliate. These measurements will be taken both at the beginning and end of the Challenge. All Body Measurements are to be taken in inches to the Nearest 1/8th of an inch and must be recorded on the Challenge Platform. The Five areas of Body Measurements are:

Waist: Place the measuring tape about 1 cm above your belly button (at the narrowest part of your waist) to measure around your body. Exhale and measure before you inhale.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.

Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.

Thigh: Measure around the largest part of the thigh. Measure and record both legs

Upper arm: Measure around the largest part of each arm, above the elbow. Measure the same portion of the arm every time.


  • Have a same sex trainer take your measurements.
  • When taking measurements, stand tall with your muscles relaxed and your feet together.
  • When measuring, apply constant pressure to the tape (so it doesn’t sag) without pinching the skin.
  • Use a flexible measuring tape, such as plastic or cloth.
  • Measure under the same conditions each time, such as wearing the same clothes, same time of day, same time of week, or if you are measured before or after a workout, etc.
  • The place on your body to take some of these measurements will vary slightly from person to person. To ensure accuracy, just remember to take them in the same place on your body each time.
  • Use the same tape measure and have the same trainer take your measurements at the beginning and the end of the Challenge.


Goal Setting

You may start setting your personal goals for the Challenge. You have until October 13th at 11:59 PM EST to set your initial 6 goals. You can set as many goals as you would like, but you must set at least 6 goals before the deadline in order to be eligible for the 30 potential bonus points (5 per goal). You don’t have to achieve your goals to earn points. You simply have to set the goal and track your progress. So set your goals appropriately: clear, attainable, and challenging.


You are now responsible to start tracking your diet. You can access your diet submission forms by either clicking on the top left section on the page where it says Daily Diet: Enter, or you can click on the Enter Results tab on the top navigation bar. For each day you will be recording if you are clean or cheated for each of 6 time periods during the day. Make sure you are familiar with the official diet rules. You have more than 6 full days to enter a diet, but we recommend not letting multiple days pile up. Regular logging in is one of the keys to keeping your mind and body focused and disciplined during the Challenge. When submitting multiple days during the same login session you will clearly see on the submission form that each day will be entered separately and you will click submit for each day individually.


During Phase 1 you are going to be completing WOD1, WOD 2, and WOD 3. You can perform them at whatever level is most appropriate to your skill level, experience, or current physical condition. Each WOD has 3 skill levels with standards for each. You can also choose to do each WOD at different skill levels. You will have until September 29th at 11:59 PM EST to complete and submit you WOD results. You can perform these WODs in any order and as many times as you would like. If you submit a score and then re-do a WOD and end up with a better score, you can contact your affiliate validator to make the appropriate adjustment to your score.

Valuable Resources

The following are optional components to the Challenge. You won’t get points for the following, but we recommend utilizing these resources in order to enrich your Challenge experience. These tools have been developed to help you reach your goals and to enjoy this 8 week transformation.

Personal Journal

From the moment you register you will have access to your personal journal where you can track your successes, failures, frustrations, emotions, and personal status. Then as you progress through the Challenge you will be able to look back to see where you were at and how you have grown. Personal reflection is a valuable tool when taking on new challenges or making significant changes in your life.

Tracking Weight and Body Fat

You can now track your weight by clicking on Articles and then My Journal. You can enter your weight or body fat as many times as you would like and the charts will show your progress over time.

Challenge Blog

The Challenge Blog is your hub for announcements, updates, reminders, tips, resources, special offers from Sponsors, and educational materials. Continue to check in daily to see what new information is available. You will be provided with everything you need to get you started and keep you on track. From articles like “How to Shop for Paleo” to “How to Transition to Life After the Challenge” to “How to Improve your Box Jumps”, you will be learning and practicing and living out your new healthy lifestyle.

Food Search

New to Paleo? Not sure what is acceptable and what is a cheat? Check out our Food Search and look up your food or ingredient. Don’t see the item listed. Use the Contact Form and we will answer your questions according to the Rules and add that food to the database. Remember, your question is someone else’s answer, so ask away.


We will continue adding recipes to the current list throughout the Challenge so you don’t have to start from scratch. You can also use the Community Forum to share recipes and ideas with other Challenge athletes. Submit a good one and it just might be featured on our Recipe Page.

Community Forum

There is strength in numbers and in the realization that others are struggling and working through the same challenges that you are. Not only do you have the support of your affiliate and gym members but you also have the entire Challenge community at your fingertips. The forum is a place to gain knowledge, to be encouraged, to be someone else’s encouragement, and to enrich your Challenge experience.

Nutritional Forum

Check out the dedicated nutritional forum with Jeremy Mullins. Jeremy will be answering questions and giving advice throughout the Challenge, which will be an invaluable resource during your journey.

Personal Profile

Within your personal profile you can see how you are doing, how many points you have earned, how clean your diet has been, etc. One of the fantastic features in your profile is that you can upload progress photos of yourself as many times as you would like throughout the Challenge. These photos are only viewable by you, and are a great tool to give you a visual for your progress. You can also personalize your profile with a slogan, photo, and background.


You can see diet trends for yourself and compare that to the entire community. Do you wonder if others struggle to eat clean during lunch? Check out the stats page. You will also be able to see how you are performing: within your division, overall, regionally, and within your gym.

Our last recommendation is to take some time to review the rules. Many of your questions will be clearly answered in our official rules. You can also check out our Top Questions page for common questions and answers.


WOD #1 – The Triplet Teaser – to be performed on Friday, September 20, 2013

Be sure to read the details and watch the video – this can be located in the Blog section on LuRong Living.

18 Min Time Cap:

21-18-15-12-9-6-3 of:

  • Wall Balls
  • Deadlifts
  • Box Jumps

WOD #2 – The LuRong Living Original Remix – date TBA

Be sure to read the details and watch the video – this can be located in the Blog section on LuRong Living.

12 Min Time Cap:

  • 100 Burpees
  • 100 Kettlebell Swings

WOD #3 – The Hang Power Clean Sprint

Be sure to read the details and watch the video – this can be located in the Blog section on LuRong Living.

5 Min Time Cap:

  • Decending Ladder of Hang Power Cleans
  • Ascending Ladder of Shuttle Sprints

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