Frequently Asked Questions

Points are run once per day just after midnight EST (12:30 AM EST) and will be reflected after that point. Therefore, it is possible to enter scores at the end of the day on the west coast after points for the day have already run. Don't worry they will be updated the following day. Also, performance points won't run until after the affiliate validation deadline passes. See the calendar for all important dates.
To see all the latest challenge announcements and exclusive articles written especially for Challenge competitors, be sure to check out the blog. The latest few articles will be on your dashboard when you log in. You can see all of the articles by clicking on 'Articles & Tips' at the top of the page. You may also search for past articles use the Site Search feature.
Your workout has been validated. Workouts that are not yet validated will show up on the leaderboard without a checkmark. Only validated scores will count towards points and be included in rankings.
The team scoring allows for anyone to be able to contribute to your team score. Even if one category of scores is weak for you, there are other opportunities for your hard work to help your team. Please review Section 15 of the Official Rules for more details.
So don't let a mishap derail your challenge experience. You have many ways to contribute to your team's score.
You can complete the benchmark test WOD at whatever level you choose. Then, at the end of the Challenge you must perform the benchmark retest at the same level you did it in the first go around. This will give a statistical comparison for improvement, thus creating improvement rankings resulting in being rewarded improvement points.
Weekly WODs that are not for benchmark testing can all be completed at any level, independent of each other or of the benchmark WOD.

We have all the WODs set and scheduled. You won't have to worry about making anything up. They have to be standardized across the board in order to create a fair scoring system.

Affiliate Owners: we will provide a WOD Preview to affiliate owners before the Challenge starts on May 15th, 2017, so you can incorporate them effectively and efficiently into your programming. The preview will give you the movements, workout format, time domain, and critical details for all 3 skill levels. We give you everything you need to know in order to prepare but leave the exact details out to keep it interesting. Be sure to keep your eye on your affiliate account blog feed.

Athletes: Sundays at 5 PM EST each week, the official workout release will be made in the Challenge blog. You will see the movement videos, standards, and printable scorecards.

Entry Fees are non-refundable, as a portion of each registration is donated to charity.
You will be eligible for all perfomance prizes if you video submit all of your workouts. You will need a registered affiliate to validate your body measurements and weight in order to be eligible for the individual grand prizes.
During the Challenge participants will be answering 6 basic lifestyle questions for each week of the Challenge. These questions are designed to focus one’s energy on key components of their lifestyle to create the greatest possible transformation during the Challenge. The questions may be different each week, so participants need to stay tuned to the blog throughout the duration of the Challenge.
For complete details, points, and qualifying criteria please see Section 9 of the Official Rules.
If you are a US citizen you can participate remotely from anywhere. Only US affiliates are qualified to be official teams and validators. However, if your affiliate has an AA, AE, or AP address the affiliate is qualified to register as a team and may validate their members' scores, measurements, and weights. When registering you will need to write in the name of the affiliate and use the AA AE or AP designations as the Gym State.
The challenge begins May 15th, 2017 at 12:00 AM EDT and ends June 18th, 2017 at 11:59 PM EDT.
To view specifics about the Challenge, including a calendar, complete rules, prizes, sponsors and FAQs, click the 'Challenge Details' link in the top navigation bar.
The 2017 Lurong Living Summertime Challenge combines diet, fitness, and accountability in a competitive community driven environment. It creates an unforgettable and interactive experience in which you put life-changing principles into daily practice. And you will have fun doing it. Our online platform is a proven system for improving body composition and performance. The Challenge gives you and your affiliate the structure, technology, motivation, education, competition, and accountability to see real and quantifiable results. Compete as an individual, and as an affiliate team against athletes and teams nationwide, and watch your goals turn into the new you.
The Challenge creates a competitive and supportive environment that fosters accountability, determination, focus, self-awareness, community, and results.

During the Challenge you will be earning points through a combination of requirements and achievements like tracking your diet, performing WODs, tracking personal goals, answering weekly lifestyle focus questions, trying new recipes, and ultimately making improvements in your body measurements, weight, and performance. See the Official Rules or How the Challenge Works page for more information specific to the 2017 Lurong Living Summertime Challenge.

Athletes will record their results in the Challenge system. Affiliates will judge the WODS according to our standards, and validating the entries in the Challenge system.

Affiliates will also take before and after body measurements and weight which will be recorded by the athletes and validated by their affiliate. Athletes have the power to choose which diet path they will take: Classic or Macro Focus. Throughout the challenge, athletes will be tracking daily diet compliance for each of the 6 time periods. The diet compliance is based on of 3 levels for the Classic diet path: Starter, Pro, Elite or a Cheat for each meal. See the 3 Diet Levels page for more details. Macro Focus athletes will follow dietary compliance for the Starter and Pro while also hitting their target macro nutrient totals for the day.

All Challenge WODs have 3 programmed skill levels so you are sure to have an option that will be appropriate for you. This will challenge you to go farther, push harder, and dig deeper. It doesn't matter if you have any experience with the dieting or not. We will provide you with educational articles, weekly meal plans, nutritional tips, and recipes to help you establish a new lifestyle.

For any portion of the Challenge you may choose to either provide video validation of the workout or you may perform a scheduled Challenge WOD at any official CrossFit Affiliate that is not your Registered Affiliate. Your scores will count if this process is followed:

  1. Contact the out-of town (substitute) Affiliate in advance to get approval to assist;
  2. The substitute Affiliate must provide a Level 1 Certified trainer to judge the WOD;
  3. That Certified trainer must review the Challenge WOD standards (both video and written);
  4. After the completion of the WOD the Substitute Affiliate trainer must immediately call the Registered Affiliate to communicate the Participant's score;
  5. Participant enters WOD Results; and
  6. Registered Affiliate Validates the Results.

You can avoid the process mentioned above simply by providing a video of your workout. See the video instructions and requirements in the Official Rules.

Yes. See Official Rules for more information. Each of the workouts have 3 Levels of Difficulty to choose from: Level III, Level II, or Level I. Level III (L3) is the most physically demanding and Level I (L1) is the least.

The standards must be followed in order to create an accurate comparison both for your own improvement and for comparison to the entire challenge population.

See the Official Rules for more details and the How the Challenge Works page for a quick view of the weekly structure.

Performance prizes are awarded to the top performers in each division and skill level. (6 divisions and 3 skill levels for a total of 18 winners per WOD). You must also submit a video for prize validation.
All videos are subject to review and final score adjustments by the Challenge Team.

The Lurong Living Challenge Series does what no other fitness or nutrition or weight-loss program has ever done. It provides two diet path options that are founded on the proven success of Whole Foods. Our interactive platform will help you stay accountable to yourself and your team, while making the process fun and simple.

During the Challenge, you are always encouraged to make the best choice possible. You have the flexibility to change between diet levels whenever you need to do so. In fact, you can choose your level for each of the 6 time periods of the day. That way, you are always rewarded for how well you do. No more falling off the wagon, or bingeing because you messed up a little.

Classic Diet Path

Simply track which level you achieved for each meal or time period. You even have the option to journal notes about your meals, foods, or how you were feeling for each time period. Then click save and you are all set.

The Summertime Challenge is all about creating lasting change by turning daily decisions into habits and lifestyle changes. Now you have the power to change your diet on your terms. We'll just help keep you focused, accountable, and supported the whole way through.

Macro Focus Diet

Entering your diet for the day is simple. Start by selecting whether or not you have exercised on the date shown. Once selected, your preset Macro target for either your rest or workout day will display. You’ll then mark the diet level you’ve achieved for each time period in that day. Lastly you’ll enter your macros. When you are within 10% of each of your marcro category targets, you'll earn additional points.

Click the image to the right to see an example.

You may want to use an app or tool to help track your foods and macros throughout the day before entering your results into the Challenge site. Feel free to check out our Macro Tracking Tools page.

The Summertime Challenge gives you the power to choose your path to nutrition greatness. Selecting your diet path will be available until the first Thursday after the Challenge starts. If you have not specified your preference by this date, your diet path will default to our Classic Diet option.

If you have chosen our Classic diet, simply familiarize yourself with the 3 Diet Levels.

If you decide to choose the Macro Focus diet path, you’ll have to enter your target macros for workout and non-workout days. Your macro numbers can be customized to your needs, whether they are determined by a trainer, nutritionist, or another source. If you don’t have access to any of these, please feel free to use our Macro Calculator which will help with determining your target numbers for both rest and workout days.

The quick answer is that you only get points for tracking up to 5 goals, so we only remind you up to 5. Anything over 5 goals is for your personal benefit. However, we recommend that you keep your goal list within the 5-8 range so that you can focus more energy on each one of your goals.
If you have already tracked your progress for 5 goals you will no longer see a reminder in the "OPEN ITMES" section. You may still track additional goals be accessing that page through the top navigation bar called "Enter Results".
During the Challenge you have the opportunity to earn bonus points which may include submitting recipes, tracking goals, entering your written reflection and upload your video reflection. Be sure to review the Official Rules for the exact specifics for the 2017 Lurong Living Summertime Challenge.
Each participant must be registered under an official team in order for validation to be possible. The owner or approved trainer must judge all workouts and take the body measurements and weight. The owner/trainer will then be responsible for logging into their affiliate account to validate the contestants' WOD Scores/Times, body measurements and weight. The affiliate owner/trainer is not responsible for entering the data as this will be done by the contestant on their dashboard.
Up to 2 affiliate validators are allowed to register for each team.
The beauty of the 2017 Lurong Living Summertime Challenge platform is that you don't have to track your exact calories, macronutrients, or exhaustive list of everything you eat. The power of a whole foods approach based on proven fundamentals will produce surprising results in the real world.
That being said, we have a built-in tool to help those who want to go the extra mile and journal the foods that they eat each day or to record how their body responds. Journaling and note taking can be a valuable exercise while making significant diet and lifestyle changes, so while the additional feature is recommended, it is completely optional.
For each day of the Challenge you will have a Daily Diet entry form where you will record which level you hit for each of 6 time periods during the day. You are required to select which level your complied with in order to earn points. Next to each time period you will see a little dialogue icon where you can record your optional Daily Diet Notes. You won't earn points for your notes but you will be able to review past day's results and notes in your private profile. Reviewing these notes will help you see your progress and trends to help reinforce the principles you are practicing each day.

The beauty of the 2017 Lurong Living Summertime Challenge platform is that you don't have to track your exact calories, macronutrients, or exhaustive list of everything you eat. The power of a whole foods approach based on proven fundamentals will produce surprising results in the real world.

That being said, we have a built-in tool to help those who want to go the extra mile and journal the foods that they eat each day or to record how their body responds. This is true for both the Classic and the Macro Focus diet paths. Journaling and note taking can be a valuable exercise while making significant diet and lifestyle changes, so while the additional feature is recommended, it is completely optional.

For each day of the Challenge you will have a Daily Diet entry form where you will record which level you hit for each of 6 time periods during the day. You are required to select which level your complied with in order to earn points. Next to each time period you will see a little dialogue icon where you can record your optional Daily Diet Notes. You won't earn points for your notes but you will be able to review past day's results and notes in your private profile. Reviewing these notes will help you see your progress and trends to help reinforce the principles you are practicing each day.

Chat with your fellow competitors and trade tips, stories, and more in the Community Forum! Just click 'Community' on the top menu bar and select 'Forum'.

Trick out your profile! If you click your name on the top right of any page you can go to your Challenge Profile. This houses all of your submissions, photos, and more. You can go there to Edit your picture, slogan, background and upload progress photos.

There are SO many more features and things you can do on the challenge site. Keep a journal, view and share recipes, check out gym's standing in the My Gym and see where you stack up against others across the nation, view Stats, plus much more! Browse the site, play around - we will be here if you need anything.

You can even send messages only to your team members via the Interactive News Feed. Everything you need is all in one place.

Be sure to check out the Resources & Tools Section on the sidebar for all kinds tools like our meal plan and Nutrition U Series.

First off, don't write yourself off yet. Stay disciplined, work hard, and watch how far you will come during the Challenge. You might just surprise yourself with all the prizes that are available. Check out all ways there are to earn prizes here! Even if you don't win any of the big prizes or performance prizes there are still plenty of benefits for you to take advantage of. You are getting our in-depth meal plan with shopping lists and bonus recipe book. In addition, you have exclusive access to nutritional advice and tips, our community forum, and catalog of recipes. Just wait until you experience the power of our online platform which gives you structure, education, tracking, nationwide leader board, and the tools you need to reach your goals. We know you won't be disappointed.
We are sad to say, NO. In fact, we encourage participation in youth sports or activities that teach the importance of fitness, exercise, and health. However, for this challenge we are not able to have minors participate. We won't get into the legal reasons, but please know that if we could have included teenagers we would have. Every consideration was made to ensure a safe, healthy, and successful experience for everyone. However, over the years we know that entire households experience transformations when mom and dad change their habits. Parents we encourage you to be an example, not of perfection but of the pursuit of excellence. Your children will thank you.

In order to qualify as an "Affiliate" the affiliate must be (1) a legitimate business (example LLC, CO., Partnership, etc.), (2) carry a minimum of $2 million USD in liability insurance, and the Affiliate (3) must have at least one owner or coach who meets the certified trainer ("Trainer") qualifications for the Challenge as outlined below.

A Trainer must have either 1 of the following certifications:

  • CrossFit Level 1 Trainer
  • CrossFit Level 2 Trainer
  • CrossFit Level 3 Trainer

Or a Trainer must have any 2 of the following credentials/certifications:

  • ACE
  • NSAM
  • ACSM
  • NSCA
  • NFPT
If you have any questions shoot us a message using the Contact Us form, and we be happy to assist.
Individuals

Anyone with a computer or device with internet access and the desire to improve the quality of their life can join the Challenge. Unfortunately, with a competition of this scale, we have to keep everything standardized. Therefore, we are only allowed to let team register that qualify under the rules above. If you'd like to sign up as an individual competitor, we'd love to have you. Please note that you'll be able to follow along and win performance prizes with a video submission even if you aren't registered under an official team.

Individuals without a registered team will still be able to complete all the elements of the challenge and track your progress. But, without being under a registered affiliate, validation for body measurements and weight can't be properly authorized. Therefore, those scores can't reflect in your final overall score to win prizes. You don't have to be part of a team to experience life changing results.

We regularly update our database of affiliates, but as you know CrossFit boxes are popping up quickly so there are some affiliates that may not be listed. You can write in your Affiliate name in order to complete your registration. We will see your write-in submission come through, and then we can add your affiliate to the drop down. You can also email us at challenge@lurongliving.com for expedited service.

We created 3 levels for each workout to best provide an appropriate challenge and test for CrossFitters of all backgrounds. Just because someone doesn't complete any workouts at Level 3 doesn't mean they can or won't win prizes. In fact, there are performance prizes available for all 3 skill levels.

Level 3 is designed to tough even for athletes with CrossFit Games aspirations. Level 2 is balanced and statistically the most popular level for Challenge athletes. Level 1 provides an appropriate challenge that is designed to be accessible for anyone, even if they just started at their local CrossFit box.

Therefore, the Challenge Team is not labeling any workout as RX (Prescribed) or scaled. As our goal is to provide Challenges and opportunities for all Participants, and we don't want the name of the level of a workout to affect how a participant looks at the workout. Push yourself, challenge yourself, and don't put yourself in a box defined by a label.

Consult with your level 1 certified trainer or owner to see if you are capable, healthy, and experienced enough to complete your preferred level. We encourage you to push yourself, but do so with caution. Remember, there are many ways to earn points in this Challenge. No points are worth an injury. If you are not certain you can finish a WOD at a higher level you may choose to try your best. If for some reason you do not or are not able finish the WOD with a final score that you like, you may then complete the WOD at a lower level and record that score on your Challenge Platform.

Unfortunately, the 2017 Lurong Living Summertime Challenge is limited to US citizens at this time. However, due to the incredible international support we have been getting, we are compelled to make this possible in the future. Stay tuned into our social media and website for the big announcement.
However, military affiliates with an APO/FPO address may register and their members who are US citizens are eligible to register.
Yes, you are eligible to compete in the challenge even if you are the only one participating. You will still have to get your affiliate to register in order to validate your scores, and body measurements to be eligible for the main prizes.
You can also register without an affiliate but without official validation, you can follow along without earning points for all requirements. However, performance prizes can still be award with video submission.
Make sure to give this link to your affiliate owner so they can register for free.

http://challengeseries.lurongliving.com/summertime17/register-gym
On the calendar EDT stands for Eastern Daylight Time. That is the same as Eastern Time. All times in this challenge will go off of EDT/EST

We developed the 2017 Lurong Living Summertime Challenge to be a service to affiliate owners. Our goal is to create the platform, structure, and motivation to unify your members without being a burden on you. We know how many hats you wear and few trainers are nutritional authorities, so think of this platform as your best friend for helping create the best results possible for your clients. All this without having to reinvent the wheel on your end.
There are still a few things you, or one of your trainers, will have to do. First, register your affiliate at no cost. Next, spread the word to your clients so you can get as many people registered as possible. When you register we send posters right to the box and we provide you with special link full of tools and resources you can use to promote the Challenge at your box.

Registered affiliates are responsible for taking body measurements and validating both measurements and weight. Also, affiliates judge and validate WOD scores. All validation will be done simply through your affiliate account created at registration. This allows you to focus on doing what you do best: coaching, inspiring, encouraging, and motivating your clients. AND you can register yourself as a competitor just like your clients.

If you are an affiliate owner make sure to check out our affiliate program.

The price of the Challenge is $55 but depending on the options you choose during registration you can save off that price!
Each Challenge lives on a different website. You will register for the 2017 Lurong Living Summertime Challenge here.
If you participated in a previous challenge and want to review your past results please use the Contact Us form and we will be happy to help you right away.
No. One of the primary goals of the challenge is to encourages you to eat whole foods. Whole foods have complex nutritional composition are always your best food source. We have not found any meal replacement shakes which contain zero artificial ingredients, preservatives, sugar (natural or artificial), or any other banned ingredients. There is no man made product that can take the place of natural food. Therefore, stick with whole foods during the challenge, so you can learn and practice living healthy.

If you don't eat during one of the six periods of the day then there is no Cheat. The time periods are Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening. If you only eat 3 times per day with no snack and didn't cheat during those meals than you have a perfect score for the day.

This is an "innocent until proven guilty" scenario, meaning that if you don't eat during that time period it counts as ELITE for the Classic diet path and PRO for the Macro Focus diet path. However, we do not advocate starving yourself for points. Everyone's snacking habits and number of meals per day are different, so experiment with what works best for you and your goals. Eat, try new recipes, and enjoy the process.

Ibuprofen and prescriptions medications are allowed during the challenge. Please do not make any changes to your prescription drugs or other doctor recommendations without first discussing with your doctor.

Have you tried taking Lurong Living Essential? We ask because Essential (velvet antler) is a natural anti-inflammatory. Most people find that they no longer need to take pain medications once they get Lurong Living Essential in their system for 30 days. In addition, it also provides other positive benefits to your health including decreased soreness, improved joint mobility, decreased joint discomfort, improved energy levels, and more. For more product information visit our website http://www.lurongliving.com/what-is-lurong.

Take advantage of our special offer during the registration process. And if you have already registered and wish you had taken andvantage of the deal let us know you want your Lurong Living Essential now. Use the contact us form.

For the Elite level, ghee, unsweetened almond milk, or unsweetened coconut milk are great substitutes for traditional dairy or creamers. No dairy or sugar. Some natural sweeteners are allowed, so be sure to review section 7 "Dietary Compliance" in the Official Rules. Tip: you can use ghee and use a blender to make a rich texture. For Pro or Starter, you can add dairy and approved natural sweeteners, but you may not use sugar or artificial sweeteners. For complete details use the Interactive Food Search to check out what foods and ingredients are allowed for each level.

In general, we recommend that athletes fulfill their nutritional needs from whole foods. However there are exceptions that we encourage athletes to take either as an insurance policy or to provide nutrients that are not available or not easily available in even the healthiest of diet. Some supplement recommendations include a multi-vitamin, fish oil, Lurong Living Essential, etc. We also have specific rules for protein supplementation.

See section 7 "Dietary Compliance" of the Official Rules for complete details.

There are two different types of moderation foods in the Challenge: moderation in general, and specific moderation. Moderation in general means that it is not a cheat for the challenge, but we encourage it to be used in moderation so that you experience the best results at the end of the Challenge. For example, almonds and other nuts are in moderation because they are high in fat. Specific moderation items have a quantifiable limit and rule allowing it to not be classified as a cheat. For example, red wine is in moderation specifically with the guideline of 6 oz with dinner. If you go over a specific limit with this type of item then it would become a cheat.

From the outset, it is important to realize a calorie is not a calorie. Nutritionally speaking, not all calories are created equal. While we look at calories for this Challenge, we stand by the principle of eating nutrient-dense foods. Focus on the specific foods first, then your macros. While your macros are based on your daily calorie needs for rest and workout days, you aren't required to actually track calories, only macros.

Secondly, in terms of setting your target macros for rest days and workout days, the best tool is our Macro & Calorie Calculator. It will give you individualized targets based on your activity and goals. Knowing and tracking your recommended macro targets for both rest and active days can be quite enlightening.

You can find even more details and our general recommendations by reviewing our Nutrition U Series. Click the image to the right to see an example.

You can find even more details and our general recommendations by reviewing our Nutrition U Series.

From the outset, it is important to realize a calorie is not a calorie. Nutritionally speaking, not all calories are created equal. While we look at calories for this Challenge, we stand by the principle of eating nutrient-dense foods. Focus on the specific foods making up those calories. It is not just about calories in and calories out. When you focus on quality foods, as outlined in our 3 diet levels, many people don't even need to count calories.

That being said, it is important that you are within range so as to not be consuming too few calories, which is not the goal of the Summertime Challenge. The best tool is our Macro & Calorie Calculator which will give you a good calorie target to aim for based on your goals and where you are at right now. The recommendations vary depending on your activity level and your goal during the Challenge. The Classic Diet path doesn't require you to track your calories, but knowing your recommended range for both rest and active days can be quite enlightening.

You can find even more details and our general recommendations by reviewing our Nutrition U Series.

Neither the Classic Diet path nor the Macro Focus Diet path are necessarily better than the other. It all comes down to your goals, your personality, your experience, and your preference. Both paths can work for weight loss or performance gains. However, if weight loss is your primary goal, or if this is your first experience with a nutrition challenge, we recommend the Classic Diet path.

Making significant dietary changes is a big step, so worrying about measuring, weighing, and counting calories and macros can be overwhelming for many. We've worked with tens of thousands of athletes who have seen crazy awesome results, in terms of weight loss and performance gains, from following the Classic Diet path. Don't feel like you are selling yourself short by not jumping right to the Macro Focus Diet path. The Classic Diet is the ideal path for anyone who is looking to do a metabolic "reset", learning what foods might be negatively affecting them, or focusing on weight loss.

The Macro Focus path is particularly effective for performance driven athletes or those who have a heavy training volume for two primary reasons: it provides a wider range of acceptable carbohydrate sources, and it focuses athletes on the specific quantities of fuel they are giving their bodies. This focus can even accelerate weight loss goals.

Therefore, consider the pros and cons of both the Classic Diet and Macro Focus Diet paths before deciding which path is ideal for you.

This Challenge is Over/Closed

At this time, you may login to this challenge site in order to review your past results or review the archived articles. If you are trying to login or register for a current challenge please click here.

If you have any questions about your previous challenge login credentials or about any of our challenges please feel free to contact us at challenge@lurongliving.com.