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

September 24, 2015



20 x G20 (ground to overhead)


15 x G20


10 x G20


5 x G2O




LEVEL 1 – MED BALL 20/14, 45/35, 65/45, 95/65, 115/85

LEVEL 2 – 65/45, 95/65, 115/85, 135/95, 155/105

LEVEL 3 – 95/65, 135/85, 155/105, 185/135, 225/155

LuRong Living Championship Challenge 2015 – Final Sign Up Opportunity

  • If you are looking to break free from old habits and make real changes to your diets, look no further!

  • If you are looking to improve your performance watch what can happen to your WOD times when you dedicate 7 weeks to cleaning up your diet (cleansing your body), focusing on your workouts and key lifestyle markers.

  • If you have ever wondered how much better you could feel, stop wondering and take the Challenge

  • If you want to prove it to yourself that you can do it, take the Challenge and you will be supported every step of the way.

The Challenge Begins September 14th, 2015

So…you registered…what now….

You signed up for the Challenge, and you may be asking yourself, “What do I do next?” Here is a description of the requirements that athletes will be completing during the Challenge, starting with the first couple of weeks. To keep things simple, every requirement will show up on the left side “Opens Items” box and is also listed in the Challenge Calendar.

Body Measurements – The submission form opens on Saturday, the 12th in order to give everyone more time to get their measurements completed. Have your affiliate owner or Level 1 Trainer take your seven areas of body measurements. Remember to measure both arms and both legs. You will then submit your body measurements in the form under the “Enter Results” tab. The deadline for submitting your body measurements is Monday, September 28th at 11:59 PM EST.

Initial Weigh In – You will be weighing in now and at the end of the Challenge. This gives you an ever better chance at earning improvement points and better quantifying improvements. Don’t focus on your weight during the Challenge, as weight can be deceiving over the short-term. The submission form also opens on the 12th.

Goal Setting – You will earn points for setting and tracking up to 5 goals. You can set as many goals as you would like, but you must set at least 5 before the submission deadline in order to be eligible for the 100 potential bonus points (20 per goal). You don’t have to achieve your goal to earn points. You simply have to set it and track your progress. So set your goals appropriately: clear, attainable, and challenging.

Diet and Meal Plan – Starting on the 14th, you are responsible for tracking their diet compliance. You can access your diet submission forms (starting at 5 PM on the 14th) 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 which diet level you achieved 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. Feel free to print out our summary chart below and keep it on your fridge at home or at your workplace.

Be sure to download the meal plan by clicking on the link found in the the “Resources and Tools” section on the left hand side of the page under the “Items to Submit” feature. You must be logged in in order to have access to these resources.

Lifestyle Markers – Starting on the 14th, you will also begin working toward achieving six lifestyle markers. You will be submitting your results once per week, but to earn the points you will need to stay focused all week long.

Benchmark WODs – During Phase 1 you are going to perform 1 benchmark WOD per week for the first two weeks. The official announcement for the WOD will come via the Blog (must be registered to view) on Sunday night at 5 PM EST on the 13th. You can perform it at whatever level is most appropriate for your skill level, experience, or current physical condition. Each WOD has 3 skill levels with standards for each. For the first benchmark WOD, you will have until the Monday the 21st at 11:59 PM EST to complete and submit your WOD result. If you submit a score and then redo the WOD and end up with a better score, you can contact your affiliate validator to make the appropriate adjustment to your score before they validate it. If your affiliate has already validated your previous results, have them contact the Challenge Team with your updated score. Keep an eye on the calendar and the “Items to Submit” section to stay on top of each week’s requirements.

*** WOD 1 will be performed MONDAY, SEPTEMBER 14TH – if you cannot come on Monday, you are responsible for making it up this week by scheduling it with your coach ***

Once you get registered, be sure to explore the entire site…there are many, many resources available to you – make the most out of the challenge!

Without challenge, there is no change…

Welcome to the LuRong Challenge!


The Challenge starts September 14th, 2015 at 12:00 AM EDT and ends November 1st, 2015 at 11:59 PM EST.

There is something in all of us that hungers for victory, to know in our heart that we have what it takes to be a champion. The Lurong Living Championship Challenge provides the opportunity for you to prove it to yourself. Whether you want to be a champion in your fitness prowess or to be the champion of your own health, this is your time.

It is difficult to make real changes in our lives, especially if we try it alone. It can be overwhelming. Too many times we don’t know where to start and don’t have anyone keeping us accountable. It is no wonder that our dreams and goals are rarely attained when we try on our own. The Championship Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals and become a champion.

Don’t let the title scare you! You don’t have to feel like a champion to get started. The Challenge platform provides everything you need to have success including a 7 week meal plan with shopping lists and loads of educational content that will help you live out your new changes.

Join the team today!

One Week and Counting….

Join the FOCF LuRong Challenge Team!



The 2014 LuRong Living Paleo Challenge is for anyone with a heartbeat, who dares to think that they can improve and be better tomorrow than they are today.

Without Challenge there is No Change. The Challenge was developed to be just that: a challenge for a complete spectrum of people. We all have a different story, different skill levels, and various nutritional backgrounds. Knowing that we are a diverse community, the Challenge was built to accommodate anyone who is serious about their health or performance.

The Challenge provides 10 WODS, each with 3 Skill Level options so you are sure to find a challenging workout that is appropriate for your experience level. That means if you are brand new to CrossFit, you will be fine and there is no need to be intimidated. This also means that if you were CrossFitting before there was a Reebok Nano, you will be physically challenged to reach the next level.

“Who doesn’t want to be in the best shape of their life? The 2014 LuRong Living Paleo Challenge is a great way to start the journey of good choices in health and body transformation.”- Lurong Living Ambassador, 3-Time Games Athlete, and Affiliate Owner Daniel Tyminski

Changing you dietary habits goes beyond looking better in the mirror. While that is a fine goal, there is more at stake than just your physical appearance. Every aspect of our health and performance is traced back to your diet. Taking part in the 8 week Challenge will not only give you the tips and resources to change your lifestyle, but it also gives your body a much needed ‘reset’ from all the processed foods, artificial ingredients, sugar, and junk that are staples of the modern American diet.

Taking proactive steps to your health now is an investment to your future and the future of your family. Last year we heard countless stories about how entire families were transformed due to just one person in the family participating in the Challenge. Results are contagious. If we are honest with ourselves, we know a change needs to be made. The problem is that we seldom know where to start.  Now you do. Start with the LuRong Living Paleo Challenge.

 If you still have some questions or doubts, here are some more thoughts to consider:

Think you are a fire breather? Challenge accepted and it is time to prove it to the nation. See how you match up. There are plenty of prizes awarded for performance.

Brand new to CrossFit or never tried it? No worries, we provide 3 skill levels for every Challenge Workout. Also the scoring system involves Diet, Performance, Body Composition Improvements (included body measurements and weight), Performance Improvement, and other components like tracking personal goals. It is really anybody’s crown to win.

Didn’t Paleo play Soccer? No we aren’t talking about the soccer star Pele. But if you are new to the Paleo diet that’s ok, we will provide education, tips, resources, and community support to help you make it through the challenge. You might even fall in love with real food for the first time.

Afraid of Commitment? Well, we can’t promise that this Challenge will be easy. In fact, it will be tough. Only the best things in life are worth fighting for, and we believe you and your health are worth fighting for.

Don’t believe change is possible? We don’t blame you if you have been discouraged by yo-yo dieting, or plans that never produced lasting results. The difference with this Challenge is that you will actually learn how to establish a new lifestyle, not just a phase diet. At the end of the Challenge our goal is for you to be better educated, equipped, encouraged, and inspired to keep the positive changes going. Remember, our system is proven to create results. Last year’s stats and testimonials are the evidence. In addition, when you stay dedicated to a strict Paleo Diet, you give your body a chance to reset and start clean from the years of junk that we have filled our bodies with. Finally, you don’t have to do this alone. Make sure you have the help of your fellow gym members and compete together.

What will my Non-CrossFit friends think? Don’t take this Challenge for someone else. Do it for you, because you deserve the opportunity to experience a better version of yourself.  Besides, what they think at the end of the challenge (once they see your results) is way more important than what they think now. You might be surprised at how much you will influence someone else’s life by being a living example.

Not sure if you are going to win any prizes? Well, that just wouldn’t be right. On top of having access to the entire Challenge Platform and experiencing improvements in your performance and body composition, everyone who competes will receive an Exclusive and Limited Edition Lurong Living Paleo Challenge T-Shirt. This will likely be your new favorite comfortable CrossFit T-shirt. Wear if proudly as a symbol of your accomplishment.

It is only when you exercise your right to choose that you can also exercise your right to change!

Register TODAY!


Article courtesy of: https://www.lurongliving.com/challenge/blog/challenge-info/the-challenge-is-for-everyone

November 8, 2013

LuRong Living WOD #10 – The Hang Power Clean Sprint into the Sunset

5 Min Time Cap:

Decending Ladder of Hang Power Cleans
Ascending Ladder of Shuttle Sprints

Round 1
10 Hang Power Cleans
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint


An amazing journey with big accomplishments for the FOCF LuRong Living Team! So very proud of your dedication and hard – the results definitely show!

The LuRong Living Challenge sends out a big Congratulations to all that participated! 

LuRong Living is proud to announce that we will be extending your access to key Challenge site features during your transition to life after the Challenge. These features include:

Profile (see your results)
Weight tracking
Body Fat tracking
Progress photos
Food Search

Did you know….

More than 10,200 participants and 600 affiliates nationwide
More than $30,000 raised for our Charities: Barbells for Boobs, Steve’s Club, Mission Continues, and The Claudio Reyna Foundation