Complete Rules

45 North East Industrial Road
Branford, CT 06405




1. Contest Period:

The Lurong Living Resolution Challenge 2015 (the “Challenge”) lasts five weeks and begins Monday, January 19th, 2015 at 12:00 AM EST and runs through Sunday, February 22nd, 2015 at 11:59 PM EST. Sponsor’s computer system is the official time keeping device of the Challenge and official Challenge time is in Eastern Standard Time. The time zone may be referred to and abbreviated by either EST or EDT.  Information on how to enter and a description of available prizes form part of these official rules (“Official Rules”).  By submitting an entry, each entrant agrees to the Official Rules and warrants that his or her entry complies with all requirements set out in the Official Rules. This is a skill and effort based contest and chance plays no part in the determination of winners. Lurong Living, a non-participant to the Challenge, awards all prizes, and the awards of the prizes do not depend on the amount of entry fees actually received.  

2. How to Enter:

To enter the Lurong Living Resolution Challenge 2015, go to the registration page. A fee of $45 is required for an Athlete (the “Participant”) to register and participate in the Lurong Living Resolution Challenge 2015. Some discounts may apply at the time of Registration. You must complete and follow all instructions on the entry form. Every Participant must be an active member of a CrossFit Affiliate and the CrossFit Affiliate must also be registered for the Lurong Living Resolution Challenge 2015 in order to be eligible for all prizes. ONCE YOU SUBMIT YOUR ENTRY, IT BECOMES THE PROPERTY OF SPONSOR. Entry Fees are non-refundable. Please see Section 16 below for important information regarding entry fees.

3. Who May Enter:

Every Participant must be an active member of a CrossFit Affiliate (the “Affiliate”) located in the United States. Affiliates in United States providences are excluded. Your owner or trainer must register their Affiliate with the Lurong Living Resolution Challenge 2015 in order to be eligible for all prizes.

Unaffiliated athletes may participate but will only be eligible for performance prizes with proper video validation.

Affiliates must be registered in order to validate your workout (WOD) scores, body measurements, and weight. There is no fee for Affiliate Registration. When you register for the Challenge you will indicate your registered Affiliate. 

The Challenge is open only to legal residents of the United States who are at least 18 years old or the age of majority in the entrant’s legal state of residence. Employees of Sponsor as well as the immediate family (spouse, parents, siblings, and children) and household members of each such employee are not eligible, subject to all applicable federal, state, and local laws and regulations. By submitting an entry, you confirm your full and unconditional agreement to these Official Rules and Sponsor’s decisions, which are final and binding in all matters related to the Challenge. Winning a prize is contingent upon fulfilling all requirements set forth herein. Winning is solely based upon the Participant’s entries, and is not on the basis of the outcome of an event involving any third party. Entries become the property of Sponsor and will not be acknowledged or returned. Affiliates will become a “Team” and the Affiliate entity will qualify for all applicable team prizes once there are at minimum 20 Participants who register as a member of the Affiliate.

4. Participation in the Challenge/Requirements:


In order to complete the Challenge and qualify for prizes, you must complete all the requirements of this five (5) week long Challenge as set forth in these Official Rules. These requirements include completing 2 standardized workouts, completing 3 MiniWOD Challenges, dietary compliance, taking before and after body measurements, recording your weight at the beginning and the end of the Challenge, setting and tracking resolutions, trying new recipes, tracking lifestyle markers, and submitting a video and written experience. 

At any time the Challenge Team reserves the right to add to the requirement list, if equal notification and time for completion is provided to all Participants.

Technology Requirements

You must have regular access to a Computer or similar Device with access to the internet. You will be submitting all your requirements throughout the Challenge on the “Challenge Platform”. To access the system visit [[CHALLLENGEDOMAIN]]/resolution15 and follow the login instructions. All requirements are the responsibility of the Participant and must be completed and submitted before the applicable deadline. Registered Affiliates will be responsible to validate the applicable required submissions before the due dates in order for the scores and submissions of their athletes to be saved and counted. (the "Affiliate Validation") The Challenge Platform has detailed instructions regarding each requirement, when to enter it, when to validate it, and how to enter it.

Reminders: It is the goal of the Sponsor’s Challenge Team that Participants meet all deadlines.  To that end, the Challenge Platform will provide periodic e-mails, blog posts, pop-up warnings and system callouts designed to remind Participants of the various deadlines.  The ultimate responsibility for completing all requirements and submitting them all before the deadlines, however, is that of the Participant. It is also the responsibility of the Affiliate to validate applicable submissions. Therefore, Participants are encouraged to be in regular conversation with their Affiliates. The Sponsor’s Challenge Team will not be able to make exceptions for scores or submissions that are not submitted before the deadlines. Moreover, the absence of a system-generated reminder of a deadline will not excuse a Participant’s failure to meet that deadline. The same rules apply to Affiliate Validation.

Participants must also have access to a camera or device capable of taking videos. In order to be elidgible for performance prizes participants must also be able to upload a workout video to a public hosting website such as YouTube, Vimeo, or similiar service.

Approved Devices: The Challenge is meant to be accessible from a desktop or laptop computer. While we have made efforts to make the site accessible to mobile phones and tablets we cannot guarantee that all functionality will be available on all devices or in all cellular or Wi-Fi service areas.


Deadlines will be strictly enforced by the Sponsor’s Challenge Team and in order to keep the Challenge fair and equitable for all Participants, special exceptions will not be made for any reason, regardless of circumstances, for missed deadlines.

The Sponsor’s Challenge Team reserves the right to extend Challenge deadlines as long as the changes are universally applied and communicated to all Participants and Affiliates. The Sponsor’s Challenge Team shall not accelerate or in any way change Challenge deadlines to earlier dates. Deadline extensions shall be made in the sole and absolute discretion of the Sponsor’s Challenge Team when they determine that it is beneficial to the success of the Challenge as a whole. This right may also be exercised in the case of regional disasters or emergencies which threaten the ability of a significant number of Participants to finish the Challenge.

CrossFit Affiliate Participation, Judging, Validations, and Sanctions

In order to complete the Challenge and be eligible for all listed prizes, Participants must be members of a CrossFit Affiliate. All WOD scores, before and after body measurements (the “Body Measurements”), and starting and ending weigh-ins (the "Weight") must be judged, taken, and/or validated by a certified level 1(CrossFit) trainer (the "L1 Trainer") or owner. All validations will be made by the registered Affiliate Validator (as defined in the Registered Affiliate Requirement section below). All Participants must ensure that their Affiliate is registered by the time the first validation deadline of the Challenge in order for their scores, weigh-ins, and Body Measurements to count towards winning prizes. These requirements are in place to ensure fairness, truthfulness, and compliance for all Participants, and is the sole measure, along with any submissions made in connection with Bonus Points, Diet Point, and Lifestyle Marker Points (as described below) for determining the winner(s) of the Challenge.

When judging multiple athletes at one time or in one heat, the Affiliate’s L1 Trainer may use the 4-1 Judge to Athlete Rule. In this scenario, the trainer will go over all standards outlined in the official WOD announcement with the participating athletes who will pair up. The athletes will use peer 1-1 judging while the trainer is the head judge over 4 actively performing athletes.

Video Submissions: Submitting a video with your workout also satisfies the judging and validation requirement as videos submissions will be viewable by the public and the Challenge Team. In order to submit a video the recording must fulfill these requirements:

  • Must show a running clock
  • Must be continuous footage (no editing)
  • Upload with a website link to a publicly viewable online hosting platform (cannot be password protected)
  • Angle must show the athlete hitting all requirements of a movement (example getting enough depth on a back squat)
  • Speak name, Affiliate, workout, and Skill Level being performed


Travel: If you are traveling for any portion of the Challenge you may choose to perform a scheduled Challenge WOD at any official CrossFit Affiliate that is not your registered Affiliate and the scores will count if you use the video submission option or use the following process:

  1. Contact the out-of town (substitute) Affiliate in advance to get approval to assist;
  2. The substitute Affiliate must provide a Level 1 Trainer to judge the WOD;
  3. That Level 1 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 Participant's registered Affiliate to communicate the Participant’s score
  5. Participant enters WOD Results; and
  6. Registered Affiliate Validates the Results.

Any participant who is found to be in violation of these Official Rules, whether intentional or inadvertent is subject to disqualification, removal from the Challenge, or sanctions from future Challenges. In such a case no refund will be given.


Each of the workouts during the course of the Challenge will have 3 Levels of Difficulty to choose from: Level III, Level II, or Level I.  Level III is the most physically demanding and Level I is the least.  Some movements, weights, or activities in a Level III workout are not appropriate for all Participants due to physical limitations or lack of experience with the specific movements. If you are unable to complete a given WOD at specific level you can choose to complete it at a level that you and your trainer determine most appropriate. The different Levels of workouts decrease or increase the level of difficulty and strain on the body. For example, a Level I WOD may require you to lift a lighter weight, do less REPS, do an alternative movement, or other variations than a Level II or Level III WOD.  The goal is for everyone in the Challenge to be safe, and to make physical improvements. 

Therefore, consult with your doctor or medical professional and level 1 certified trainer 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.

PLEASE NOTE: in order to win a performance prize at any level, you must submit a video with your workout score. See the video submission instructions in the previous section for more details. 

In terms of earning points or winner prizes there may potentially be an advantage to completing each workout at the highest level possible (Level 3). However, the weighed scoring system for both overall winners and the Performance Ranking Scale evens out the playing field for all levels of Participants. For example, it is possible for someone to earn more Performance Points completing a WOD at the top of Level II as opposed to the bottom of Level III.  You will receive bonus points for completing each WOD regardless of which level WOD you complete.

Note from the Director: The Lurong Living Resolution Challenge Team is not labeling any workout as RX (Prescribed) or scaled as our goal is to provide Challenges and opportunities for all Participants. 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.  

See the Scoring section for more details. 

Body Measurements

During the Challenge a Participant will have a series of 7 Areas of Body Measurements taken and validated by their 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 1/16th of an inch and must be recorded on the Challenge Platform. The seven 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.

Right and Left Legs (Thighs): Measure around the largest part of both thighs and record each measurement separately in the submission form.

Right and Left Arms: Measure around the largest part of each arm (biceps), above the elbow. Measure the same portion of the arm every time.

  • Have the CF L1 trainer taking your measurements watch the instructional video and review these Official Rules carefully before taking the 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 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 person take your measurements at the beginning and the end of the challenge.

Take and record your weight to the nearest 1/10 of a pound. Tips to record an accurate weight:

  • Zero out the scale before getting on.
  • Use the same Scale for both your initial and final weigh- in.
  • Wear the same clothes at each weigh-in.
  • Weigh-in after waking up or at least the same time of the day during each weigh-in.
  • Take 2-3 readings and average them together to ensure an accurate weight for entering into the system.
Dietary Compliance

During the Challenge Participants will be tracking their compliance to the Challenge diet rules set forth in these Official Rules. There are many different opinions and perspectives on with what diets and foods are "better" or "worse" than others, but the standards are set by the Official Rules of the Challenge. In addition to the rules and guidelines laid out in these Official Rules, there will also be features on the Challenge Platform designed to help Participants make thoughtful and educated decisions regarding their diet. The rules and standards in this Challenge are built around nutritional science, years of expertise and clinical experience, and on the data and results collected and analyzed from previous Sponsor’s Challenges.   

The Lurong Living Resolution Challenge 2015 features 3 different diet levels: Starter, Pro, and Elite. Each level has a different set of rules and standards which are clearly outlined in these Official Rules of the Challenge. It is the responsibility of the Participant to understand and be able to differentiate the difference between diet levels in order to accurately record their dietary compliance.

Submitting Diet Results: Participants will submit their dietary compliance on the Challenge Platform for every day during the Challenge. You will mark “Cheat”, "Starter", "Pro", "or "Elite" for each of 6 time periods during the day. These time periods are Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening. You will receive (+5) point for every “Elite”, (+4) for "Pro", (+3) for "Starter", and (+1) for "Cheat". Not submitting results for a specific day before the deadline will result in (0) points for the day. A general rule to define a time period is follows. Breakfast, Lunch, and Dinner can be considered the time of meal preparation, consumption, and clean up. The time periods of Morning, Afternoon, and Evening are defined by the times in between those primary meals. A Participant is not required to eat during every time period,

In general, you have six (6) full days to enter your diet compliance for a given day. For example, your diet scores for Monday the 1st becomes open for submission on Monday the 1st at 5 PM EDT and must be entered by 11:59 PM EDT on Sunday the 7th. There are 3 days of diet submissions which are an exception to the 6 full days to enter. Diet submissions for February 20th, 21st, and 22nd must all be submitted by 11:59 PM EDT (Eastern Time) on Wednesday, February 25th.

A “Cheat” is defined as eating or drinking any item or ingredient during the time period that is not allowed for any of the 3 diet levels as outlined in the Rules and Guidelines in the “Diet Rules and Guidelines” section or listed as a cheat in the Food Search. A “Cheat: is also defined as eating or drinking any item or ingredient in a higher quantity in the “Moderation” category than is specifically allowed. Whether a Participant eats 6 items that are a Cheat or 1 small ingredient that is considered a Cheat, it only counts as one Cheat for the time period. You cannot receive more than one Cheat per time period. The same is true for eating one or more foods that put a meal into a lower level. If you don't eat during a given time period of the day then the participant will record "Elite".

Ignorance is not an excuse: it is the responsibility of the Participant to know and understand the Diet Rules and Guidelines for all 3 levels. If Participant is uncertain about a specific item he/she should avoid it, search the rules and food search, and ask for a ruling from the Sponsor’s Challenge Team through one of the provided Help Features on the Challenge Platform.

Dietary Rules and Guidelines

The three diet levels each have their own set of rules, allowances, and restrictions. In general, they are focused on a few basic nutritional principles:

  • Eating more whole foods
  • Removing inflammatory and problematic foods
  • Controlling insulin response (prevent blood sugar spiking)
  • Providing your body with a metabolic reset
While you are not judged on the exact proportions, it is recommended that each meal and snack consists of 40% carbohydrate, 30% Protein, and 30% Fat. We also encourage Participants to balance their meals and snacks with a protein, good carbohydrate, and a healthy fat.

The Food Search is publically available until registration closes and outlines both the categories of foods as well as individual foods and ingredients that are allowed or banned for each diet level. The Challenge Team reserves the right to update the food database at any time in order to either add to the listed food items or to provide further clarification to any food in the search database. If a food or ingredient is not listed, it is the responsibility of the Participant to make sure that it is acceptable under the general diet guidelines or to contact the Challenge Team with their question. Use the Contact Us form to send your questions.

General Elite Level Rules
  • Eat whole foods: lean meats, lots of vegetable, some fruit, some seeds and nuts, limited starches, no sugar, no dairy, and no legumes.
  • No candy, soda, pastas, wheat/whole wheat, rice, oats, rice, artificial ingredients, bagels, tortillas, corn, or cereals.
  • No, beans, peas, lentils, white potatoes, or soy.
  • No, sugar (natural or artificial) and limited natural sweeteners
  • No milk, cheese, yogurt, ice cream, or butter (see ghee exception).
General Pro Level Rules
  • Eat lean whole foods: meats, lots of vegetable, some fruit, some seeds and nuts, limited starches, limited grains, and no sugar.
  • No candy, soda, corn, breads or pastas, artificial ingredients. No bread products made from wheat/whole wheat.
  • Only natural sweeteners allowed, and no sugar
  • Key allowances: Quinoa, white potatoes whey protein supplements, rice, oatmeal (not instant), legumes, natural sweeteners, some alcohol, most dairy (natural), caffeinated supplements, whey protein supplements
General Starter Level Rules
  • Eat as many whole foods as possible including lean meats, lots of vegetable, some fruit, some seeds and nuts, some starches, grains, and no sugar.
  • No candy, soda, wheat or wheat flour bread products, artificial ingredients, or bread products made from wheat/whole wheat.
  • Key allowances: all other grains (except wheat), corn, some alcohol, all fruit, white potatoes, natural sweeteners, dairy, legumes, lemon/lime juice, caffeinated supplements, whey protein supplements
General Moderation Defined

Many foods are perfectly acceptable and nutritionally beneficial for someone to consume while trying to become healthier or when losing weight. However, some of these items need to be limited in their quantity or frequency of consumption in order to help Participants reach their goals.

Foods that are listed in the Food Search under Moderation without any specific rule, serving, or allotment are considered General Moderation. The Sponsor puts it in the hands of the Participant to police themselves on these items. With these items more is not better, primarily due to either their high calorie content or potential effect on blood glucose levels or insulin response.

Specific Moderation Defined

Some foods need a little stricter monitoring than a general call to moderation, especially when the goal is weight loss, body transformation, and improved performance. Therefore, some food items listed as moderation will also contain a serving size and allowance in order to help keep Participants on track and more likely to reach their goals.

Reference the Food Search for comlete details.

Special Allowances

Natural Sweeteners

  • Elite- only 2 tablespoons of natural sweeteners are allowed per day. These are listed in the food search and include: stevia, honey, raw agave, honey, coconut crystals, erythritol, and pure maple syrup.
  • Pro- only the same natural sweeteners are allowed, but there is no limit to the daily amount.
  • Starter- no restrictions to natural sweeteners. Sugar, raw sugar, corn syrup, and organic sugar are not considered natural sweeteners.


  • Elite- eat in moderation only if no nitrates or nitrites and nutrition label says "0" Grams of Sugar. Some are cured in traces amounts of sugar so sugar could be on the ingredient list but if it says “0” grams of sugar it is allowed.
  • Pro- sugar may be an ingredient but only for curing. The label must list "0" grams of sugar.
  • Starter- Pro- sugar may be an ingredient but only for curing. The label must list "0" grams of sugar.

Ghee- (Grass fed clarified butter) For Elite Ghee is the only dairy exception. When grass fed it is a versatile and healthy fat source with valuable Omega-3 fatty acids. Limit Ghee to 2 tablespoons per day. There are no restrictions for Pro or Starter.

Caffeine- For Elite it is in moderation if naturally occurring caffeine from tea, or coffee. Caffeine in a supplement form or listed as an ingredient on the label is limited to 75 mgs or less in a serving. There is no formal restriction for Pro or Starter.

Low Calorie Chewing Gum-

  • Elite- 5 calories or less with no sugar and no more than 2 sticks per day
  • Pro and Starter- No gum with an unapproved sweetener or sugar.


  • Elite- One 6 ounce glass of red or white wine per day with dinner. You cannot save up days for a weekend splurge.
  • Pro- One 6 ounce glass of red or white wine or one 12-ounce beer. You cannot save up days for a weekend splurge.
  • Starter- Two drinks total or either red wine, white wine (6 ounce glass), or 12-ounce beer. You cannot save up days for a weekend splurge.

Lemon Juice or fruit juice-

  • Elite- if used for flavoring or cooking (3 oz or less per day)
  • Pro- no limit with lemon or lime juice for flavoring or cooking
  • Starter- no limit with lemon or lime juice for flavoring or cooking. Five ounces/day allowance for other fruit juice, but no juice from concentrate is allowed.

Protein Shake Supplementation-

  • Elite-1 serving of your choice of Protein Powder supplementation if it is taken within 30 minutes post- workout. It cannot be used as a meal replacement or used in any manner other than as a post WOD Protein Supplement. A pure egg white or hemp protein with no added sugar or other banned items would not be held to the same limitation. The allowance does provide the ability to have 1 whey protein supplement even if it is sweetened with sugar or other unapproved sweetener.
  • Pro and Starter- Athletes may have one protein supplement that contains whey or sweeteners per workout they perform. A whey protein with no added sugar or artificial ingredients is not restricted.This allows athletes who are either training with multiple sessions per day or participating in a competition to use extra protein supplementation. It may not be used as a meal replacement.

Endurance Athletes-

  • Elite- many Participants may be training for or competing in an endurance event during the Challenge. For any event or training session that lasts for 120 minutes or more of continuous and strenuous exercise a Participant is allowed to supplement with electrolyte replenishing drinks, goo, energy blocks, etc.
  • Pro and Starter- there are no restrictions for supplementation during an endurance event.

Bonus Points

Through the course of this 5 week Challenge you will have the option to do some additional tasks which will earn you Bonus Points. While these are not a required component to successfully completing the Challenge, they are critical components to your potential overall score and should be treated as essential components to your Challenge success and ability to earn points and/or win. These Bonus Components are all tracked and submitted on the Challenge Platform and include: making and tracking resolutions, trying new recipes, completing MiniWODs, and submitting a video and written reflection about your experience with the Challenge.

Resolutions: During the first two weeks of the Challenge Participants can make resolutions for themselves either from a prepared list of resolutions or by entering their own. Bonus points will be awarded for setting and tracking up to 5 goals (20 points each) for a total of 100 points. The resolutions don’t have to be achieved to earn the bonus points. They simply have to be attempted and tracked. Resolutions can be tracked at any time until the final deadline of the Challenge. In addition to the original 5 resolutions, Participants may choose to add new resolutions or goals throughout the Challenge. Resolutions can be tracked starting 10 days after they were submitted.

Recipe Challenge: During the course of the Challenge Participants can earn up to an additional 40 points for trying 2 new recipes (20 points each) and logging the recipe on the Challenge Platform. Participants can log as many new recipes as they like but only the first 2 (two) will be rewarded with points. The recipe challenge will occur during the second week of the Challenge.

Reflections: At the end of the Challenge Participants have the opportunity to reflect on their experience, record it, and share it with others. Participants will earn twenty (30) points for a video reflection and an additional ten (20) points for a written reflection. Video reflections will be submitted via a link to a service like YouTube, VIMEO, or similar video hosting service. The videos need to be at least 30 seconds long and cannot be password protected (make them public). In the video state your name, Affiliate, and tell us about your experience. For written reflections, you will enter the text in the form on your Challenge Platform and it must be at least 120 words. Reflection Bonus Points are subject to review to ensure compliance to the Official Rules.

Lifestyle Marker Points

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 over the 5 weeks of the Challenge.

Participants have 5 full days to enter the Lifestyle Markers for a given week. For example, your Lifestyle Markers for Week 1 will open for submission on Sunday (end of the week at 5 PM EST) must be entered by Friday at 11:59 PM EST. Once the deadline has passed the Lifestyle Marker entry will no longer be accessible on the participant’s Challenge platform, so please don’t miss any deadlines.

The six Lifestyle Markers will have the option of answering True or False. If a participant is compliant and answers True to the question is will count as (+5) points and if the answer is False it is still (+1) point. A participant must answer all 6 questions for any of the daily answers to be recorded in the system or count for points. The six record items are as follows:

  1. I exercised at least 4 times this week: True | False
  2. I ate at least 3 servings of vegetables everyday: True | False
  3. I stretched or worked on mobility 4 times this week: True |False
  4. I had 6-8 hours of sleep at least 5 times this week: True | False
  5. I drank at least 64 ounces of water every day this week: True | False
  6. I tried at least one new recipe this week: True | False

Lifestyle Marker Definitions

#1 I exercised at least 4 times this week.

  • A qualifying workout consists of any Resolution Challenge workout at any skill level, any CrossFit WOD, playing a sport or doing an physical activity that involves at least 10 minutes of continuous exercise.
  • We recommend taking one day off from exercising each week.
  • Does my activity Count?
  • Is it 10 or more minutes of continuous activity?
  • Does it make you sweat?
  • Does it make your heart beat faster or does it make you breath heavier?
  • It must be intentional


  • Taking 15 flights of stairs instead of the elevator resulting in 10 or more minutes of exercise with some huffing and puffing. Counts
  • Walking around the mall while stopping at various shops- Doesn’t Count

#2 I ate 3 or more servings of Vegetables today.

  • A serving size of veggies could be:
    • 1 cup of raw leafy vegetables
    • 1/2 cup of other vegetables, cooked or raw
    • 3/4 cup of vegetable juice
  • Vegetables categorized under moderation count towards only one of three servings of vegetables for the day.
  • 3 servings is a minimum baseline, but more than 3 servings is recommended.

#3 I stretched or worked on mobility 4 or more times this week.

  • Stretching or mobility work can be done before a WOD at the gym.
  • Using a roller, pressure ball, stretch bands, or similar mobility device is allowed
  • Getting a massage or using a massage device like a chair does not qualify.

#4 I had 6-8 hours of sleep at least 5 times this week.

  • In bed, with the lights out, eyes closed, with your head on the pillow counts.
  • Laying in bed with any screen on or reading a book does not count
  • Why not require this every night? Life happens, babies happen, and the goal is have participants do their best and to focus on sleep. Sleep is too important to take for granted.

#5 I drank at least 64 ounces of water.

  • Water from fruits or vegetables does not count.
  • Water content in other beverages like coffee or tea does not count.
  • Water that is flavored with lemon or lime juice does count.
  • Carbonated water can counts towards up-to 16 ounces of your water intake per day

#6 I tried at least one new recipe this week.

  • Trying new recipes and foods is part of the transformation process.
  • New recipes do not have to be created from scratch or prepared/cooked by the participant .
  • A brand new food counts as a one ingredient recipe .
  • If the participant doesn't cook the recipe, they need to have access to the recipe so that it can be submitted in the recipe challenge form.
Progress Photos

During the Challenge participants will have the option to upload progress photos of themselves (front facing, and side facing). They can upload as frequently as they want in order to better see the transformation during the Challenge.

This is a completely optional feature and it is not connected to points. It is a useful tool, and secure, but not a requirement.

Profile and Personal information

Each participant will have a personal profile and a public profile. The public profile will contain name, region, a photo (if a participant chooses to upload one), an optional slogan, gender, division, workout results, and recent public forum posts. In the public profile, there is no personal information, no weight, measurement, change in weight, or change in measurements. Progress photos are not viewable in your public profile.

Protecting your privacy while allowing you to see how you match up to others is a priority for us. As a result your weight, measurements, or improvement in those numbers will never be publically shared without your permission. Any leaderboard with sensitive body composition data will be displayed as a “what percentile am I in”, not in a direct leaderboard with participants’ info next to it. The same goes for improvements. Others will never actually see how much another participant gained or lost, just what percentile rank they ended up in.

In the participant’s private profile (only viewable by them), they will see all the items above with the addition of being able to view their body measurements, weight, and workout validation status. 

Registered Affiliate Requirements

The Lurong Living Resolution Challenge 2015 was designed to be a service to CrossFit Affiliate owners and trainers by greatly reducing the time and effort it takes to run a private Challenges or events. The Validators’ functions are limited to the description below. The Validators are not offered any prizes, and they do not determine the outcome of the Challenge. The Challenge platform allows for up to 3 Registered Affiliate Validators (“Validators”). Validators will need a computer or internet capable device and regular access to the internet. While all functionality is tested on most mobile devices, there is no guarantee that every device or platform is 100% compatible. It is recommended that affiliates rely on computers or laptops devices with full-size screens. Validators will be required to perform the following tasks in order for clients to be able to complete the Challenge:

  • Review the Benchmark WOD Video and read all standards and rules
  • Judge the Benchmark WODs (one at the beginning and one at the end)
  • Validate (accept, reject, or edit) Athlete submitted Benchmark WOD Results
  • Take Before and After Body Measurements
  • Validate Body Measurement Submissions and Weight entries
  • Encourage and motivate clients to reach their goals and complete the Challenge.

The following is a list of equipment that will be required to have clients complete all of the scheduled Benchmark and or Mini WODs at any of the 3 Levels. As the WODs will be announced each week, these pieces of equipment are listed in no particular order:

  • Bumper plates (able to load up to 155lbs on a men's bar)
  • Men’s and Women’s weight lifting bars (45/35)
  • Bar Clamps
  • Wall balls (20,14,10)
  • Wall ball targets at 12 feet, 10 ft, and 8 ft
  • Box Jumps (24”, 20”, 16”, 12”)
  • Jump Rope

NOTE from the Director: These Challenge WODs were designed to be accessible to all Affiliates and do not require specialized equipment beyond the normal CrossFit community standards. If your Affiliate is new or you see equipment on this list that you do not have you still have some options. Also, the MiniWOD's are designed to be performed either on the athlete's own time or as a class warm up or skill work. Affiliate owners and trainers do not need to work MiniWoD's into a normal class schedule. First feel free to contact us to ask our recommendations for where to buy the required equipment. We might even be able to get you a deal through one of our sponsors. The other option, which has worked well, is to contact a neighboring Affiliate to borrow the specific equipment for the week (s) that it is required. You may even join them for a Challenge Throwdown.

Team Prizes

In order for an Affiliate to qualify for the team prizes including the Affiliate Grand Prize, at least 20 Participants from your Affiliate must be registered for the Challenge. More on Prizes and qualifying in the following sections of the Official Rules.

5. Challenge Structure:


The Challenge will last five (5) weeks and is broken down into 3 Phases. Benchmark Phase 1 occurs during the first week of the Challenge and will require Participants to complete 1 WOD along with recording their Body Measurements and starting Weight. Starting from the 1st day of the Challenge Daily Diet Compliance will be open for submission. Phase 2 consists of the three (3) weeks in the middle of the Challenge. During Phase 2 Participants will be completing 1 MiniWOD per week along with tracking diet, tracking weekly lifestyle markers, setting and tracking resolutions, submitting new recipes, and any other open and uncompleted requirements. Phase 3 is the last one (1) weeks of the Challenge. During this phase Participants will be repeating the benchmark WOD along with retaking Body Measurements and Weight, submitting your reflections, tracking resolutions, diet, and any other open items. You can complete each of the benchmark WOD at whatever level you choose. Then in Phase 3 of the Challenge, you must perform the repeat benchmark WOD at the same level as in Phase 1. This will give a statistical comparison for improvement, thus creating improvement rankings resulting in being rewarded improvement points.

The Challenge is designed and structured to improve Participants’ performance and body composition. The workout in Phase 1 will be repeated in Phase 3 in order to determine a Participant’s performance improvement. Body Measurements in Phase 3 will be compared to those in Phase 1 to determine their Body Composition Improvement. Finally weight in Phase 3 is compared to Phase 1. Phase 2 MiniWods are designed to test specific skills but are not related to the benchmark workouts.  

Throughout the Challenge, Daily Diet Compliance, Lifestyle Markers will be tracked along with all other Bonus Point components discussed in the previous section of these Official Rules. The overall “Individual” score of a Participant is a combination Performance Points, Diet Point, Bonus Points, Performance Improvement Points, Weight Improvement Points, and Body Composition Improvement Points.

Various Prizes will be awarded to Participants/teams based on a variety of criteria throughout the Challenge. Please see the Prize section. Lurong Living’s awarding of the prizes do not depend on the amount of entry fees actually received.

Weeks 1 Week 2 Week 3 Week 4 Week 5
Benchmark Workouts MiniWOD 1 MiniWOD 2 MiniWOD 3 Repeat Benchmark WOD
Initial Body Measurements Ending Body Measurements
Starting Weight Ending Weight
Set Resolutions Track Resolutions
Lifestyle Markers Lifestyle Markers Lifestyle Markers Lifestyle Markers Lifestyle Markers
Diet Tracking
Recipe Challenge
Educational Blog | Resources | Community Forum
Written Reflection
Video Reflection
Optional Progress Photos Upload

There are 6 Divisions which all Participants will be broken into:

Division Age
Men’s Open 18-39
Women’s Open 18-39
Men’s Masters 40-49

Women’s Masters


Men’s Masters+


Women’s Masters+


The Age cutoff is determined by the Age of a Participant on the First Day of the Challenge.

Divisions are a vital component to the Challenge as Performance Points are awarded based on performance ranking within a Participant’s division.  Additionally, Individual Champions are based on the Participant who has earned the most points within their own division. The level of WOD difficulty that a Participant completes does not place the Participant in a different division. In addition, the 3 skill level options for each workout are the same for all divisions.


Regions are created for statistical comparison for athletes and Affiliates. Your point totals are unrelated to which region you are listed under. Challenge Participants and Affiliate Teams are broken into three (3) Regions (the “Regions”) with the following distribution by State:









































The Region does not play a role in Performance Points or overall point totals for an individual Participant or an Affiliate team.

NOTE from the Director: Regional State breakdown is based on several factors such as geographical location, the number of states within each region, and the projected participation of each region and state. We use several statistical criteria, including last year’s participation data, to distribute the Regions as evenly as possible. This is in no way a guarantee that the final distribution of Participants or Affiliate Teams will be equally distributed across all Regions.

WOD Skill Levels

Each of the 2 benchmark workouts and 3 MiniWODs during the course of the Challenge will have 3 Levels of Difficulty to choose from: Level III, Level II, or Level I.  Level III is the most physically demanding and Level I is the least.  Level III has the potential to earn you more Performance Points than Level II or Level I, but it is also possible to earn more Performance Points for a WOD by finishing at the top percentile rank of Level II than finishing at the lowest percentile rank for Level III.  See the WOD Performance Points Rules in the following section for more details.

Please note that completing the MiniWODs will earn Participants Completion Bonus points but not performance points.

WOD Submission Rules

Once you complete your WOD you will be required to submit the time/score before the respective deadline. Submitting your WOD time does not result in it appearing on the Leaderboard until the Time is Validated by your Affiliate. Therefore, WOD Performance Rankings can change dramatically up until the Validation Deadline Expires 2 days after each WOD Submission Deadline passes at 11:59 PM EDT.

You can use the video submission option for any workout. When submitting a video the workout will automatically be validated and subject to final judging by the Challenge Team. It is at the discretion and judgment of the Challenge team to accept, adjust, or revoke a workout score from a video sumbission. All judging decisions are final. It is possible for an athlete’s score, position on the leaderboard, or status of any workout to be changed by the Challenge Team at any point during or after the Challenge until the point when final winners are announced.

Performance prizes are awarded to the top performers in each division and skill level for each time the benchmark WOD is scheduled (6 divisions and 3 skill levels for a total of 18 winners). You must also submit a video for prize validation.

The first tie-breaker for WOD Times is determined by the earlier Athlete Submission. See Tie Break Rules.

Note from the Director on Leaderboarding: Leaderboarding is a common practice used by competitors to try to gain an edge over their competition. Many may choose to wait until the last possible moment to complete a WOD to beat the times that are posted to the leaderboard. For this Challenge structure, some may be tempted to use this technique to determine what Skill Level to perform their WOD in order to maximize Performance Points.  

However, this strategy of leaderboarding is not encouraged for many reasons. First, WOD times do not post to the Leaderboards until after they are validated. There is a two-day gap between the WOD Submission Deadline and the Validation Deadline for each WOD. Therefore, leaderboarding is not a dependable way to project your Performance Ranking. Second, for the same reason, the Leaderboard does not tell the complete story of the times or number of athletes who have completed the WOD at each Skill Level. Third, the overall points in the Challenge are based on several factors including improvements. Therefore, simply work as hard as you can, at the highest level possible and see where you rank and how much it will help you improve. Finally, when you put a specific number in front of you as a goal it can be positive motivation, it can create negative results due to failure to reach unrealistic goals, or it can otherwise limit your performance. If you go into a WOD trying to reach a certain number or time you run the risk of that number being so high that you realize you won’t get close and be mentally defeated part way through the WOD. If the number or time is not really challenging enough, you may find yourself coasting through the end of a WOD because you still will hit your goal.

Therefore, let YOUR BEST be your goal. Push as hard as you can go, independent of anyone else. Then see where you match up. Don’t fall into the comparison trap and compromise your performance or the quality of your workout.

The Challenge Forum

Part of the Challenge experience is the privilege of accessing and contributing to the Challenge Forum.  This is a valuable resource to learn new recipes, get advice from other Participants, and share your ideas. This is also an opportunity to ask questions of the experts in order to improve your overall experience in the Challenge and to help maintain your improved quality of life.

The Challenge Forum is a public (to the Participants in the Challenge) place of interaction and you will be representing yourself and your Affiliate with each post. Therefore, use the Challenge Forum with respect. Any foul language, hateful or threating messages, excessive whining, or derogatory attitudes will not be tolerated. The Sponsor’s Challenge Team reserves the right to remove any content from the Challenge Forum for any reason in its sole and absolute discretion.  The Challenge Forum will be monitored by the Sponsor’s Challenge Team and your privilege to participate in the forum may be suspended, limited, or revoked by the Sponsor’s Challenge Team at any time for any reason at their discretion.  Topics and comments from the Challenge Forum may be used by the Sponsor’s Challenge Team to share inspirational stories or helpful tips with other Participants in the Challenge.  

All content in the Challenge Forum is the property of the Sponsor.  You agree that by accessing the Challenge Forum and/or contributing/submitting any information, pictures, opinions, personal information or any other type of contribution, you are granting the Sponsor, Lurong Living, and its Affiliated companies the following worldwide, non-exclusive, perpetual, irrevocable, royalty-free, unconditional, fully paid-up rights:

To publicly display, broadcast or transmit the contributions in whole or in part, for promotional and marketing purposes worldwide in any and all forms of media, whether now known or hereafter devised, and to distribute (directly or indirectly through multiple tiers) the contributions to its marketing agencies and to third parties for these purposes or any purpose.  

To publish your name or alias in connection with the Challenge and to publish any photos or other data or information you share in the Challenge Forum in the sole discretion of the Sponsor.  

Any violation of these rules on the forum or in any other connection to the Challenge could result to a participant’s removal from the Challenge, loss of access to features of the Challenge site, and sanctions for future Challenges.

6. Scoring System


As a Participant your overall Individual score will be calculated from a combination of Performance Points, Diet Points, Lifestyle Marker Points, Bonus Points, and Improvement Points (which includes Performance Improvement, Weight Improvement, and Body Composition Improvement). Bonus Points include WOD Completion Points, Goals, Experience, and Food Adventurer. The overall individual champions will be the Participants that have the highest total score within each division.

Improvement in weight and inches is defined by weight loss and inches lost. Performance improvement is defined by an increase in the number of reps completed after retesting the benchmark WOD.

An Affiliate Team qualifies for a chance to win the Affiliate Grand Prize or other Team prizes once they have at least 20 registered Participants who have selected that particular Affiliate upon registration for the Challenge. In order for individuals to qualify to participate for their team, they must complete at least 50% of their daily CrossFit WODs at that Registered Affiliate. If the athlete rarely goes to an official CrossFit box, then at least 51% of their workouts at an affiliate must be performed at their listed Lurong Living Resolution Challenge 2015 registered affiliate. Failure to meet this qualification could result in the Affiliate being disqualified from being awarded any Affiliate prize.

A team’s score is calculated by taking the sum of the top 15 scores/points from team members for each of the following categories: diet, bonus, lifestyle markers, performance in each of the benchmark workouts, weight improvement, measurement improvement, and performance improvement for the benchmark WODs. There is no need for dropped scores as only the top 15 in each category will count towards the team’s total score.

Category Points Possible
Diet Compliance 1,050
Performance 400
Improvement 500
Lifestyle Markers 150
Bonus 280
Total Points Possible 2,380
Diet Compliance Points

The Challenge is 35 Days Long with a total of 1,050 Diet Compliance Points possible to be earned during the Challenge. For each day’s diet Participants will mark which diet level was achieved for each of six (6) time periods during the day. For each time period, Elite is worth (+) points, Pro is worth (+4), Starter is worth (+3) while every Cheat is worth (+1) points. A day where Elite is achieved for all 6 time periods is worth a total of (+30) points. See Dietary Compliance in section 4 above for more specific Rules.

You have six (6) full days to enter your diet compliance for a given day. For example, your diet scores for Monday the 1st becomes open for submission on Monday the 1st at 5 PM EDT and must be entered by 11:59 PM EDT on Sunday 7th. Any day that is not submitted into the system before the deadline passes will count as a zero (0) for the day.

Performance Points

Your Performance Rank will be determined by your finishing score (ranked by repetitions completed) on a weighted scale against all 3 Levels of difficulty. Rankings are grouped into percentiles.

Level 3 Level 2 Level 1 Performance Points
95th+ 200
90th+ 195
85th+ 190
80th+ 185
75th+ 180
70th+ 175
65th+ 95th+ 170
60th+ 90th+ 165
55th+ 85th+ 160
50th+ 80th+ 155
45th+ 75th+ 150
40th+ 70th+ 145
35th+ 65th+ 95th+ 140
30th+ 60th+ 90th+ 135
25th+ 55th+ 85th+ 130
20th+ 50th+ 80th+ 125
15th+ 45th+ 75th+ 120
10th+ 40th+ 70th+ 115
5th+ 35th+ 65th+ 110
0-4th 30th+ 60th+ 105
25th+ 55th+ 100
20th+ 50th+ 95
15th+ 45th+ 90
10th+ 40th+ 85
5th+ 35th+ 80
0-4th 30th+ 75
25th+ 70
20th+ 65
15th+ 60
10th+ 55
5th+ 50
0-4th 45

There is a maximum potential of earning 400 Performance Points during the Challenge. Your Performance Rank will be compared only to Participants in your specific Division and level ranked according to the chart above. Remember that all WODs must be judged and validated by a Level 1 Trainer at your registered Affiliate or you can submit a video with your score. All WODs must be submitted by you, the Participant, on the Challenge Platform before the WOD Submission deadline for each WOD. 

Tie-Breaker: Ties in workout scores/times may happen from time to time. The participant who submits their score first will be ranked higher than someone with the same score who submitted their score later. The second tie break is who earned more Lifestyle points for the week.

Body Measurement and Weight Improvement

Body Composition improvement points are determined by comparing the total of your before and after Body Measurements and the difference in your weight. There are a potential 200 Points that can be earned for Body Measurement Improvements, and 100 points for weight improvement.  You will enter your Body Measurements.  The Challenge Platform will automatically calculate the difference in the measurements and weight. Your Improvement numbers will then be ranked against all Participants.  The bigger the Improvement, the higher the rank, and then the rankings will be grouped into percentiles. In the event that there is a tie in between two or more Participants and where the percentile break affects which percentile the Participant(s) fall into, the following tie-breaker rules apply: Tie-Break- The Participant who had the greatest percentage change in body composition ranks higher. This is defined by the person who lost a greater percentage of inches compared to their total inches of the initial measurements. The same rationale applies to weight change. The following chart shows how points are awarded for the Body Measurement and Weight Improvement Rank:

Body Measurement Improvement Rank Points Awarded
95th+ 200
90th+ 190
85th+ 180
80th+ 170
75th+ 160
70th+ 150
65th+ 140
60th+ 130
55th+ 120
50th+ 110
45th+ 100
40th+ 90
35th+ 80
30th+ 70
25th+ 60
20th+ 50
15th+ 40
10th+ 30
5th+ 20
0-4th 10

Weight Improvement Rank Points Awarded
95th+ 100
90th+ 95
85th+ 90
80th+ 85
75th+ 80
70th+ 75
65th+ 70
60th+ 65
55th+ 60
50th+ 55
45th+ 50
40th+ 45
35th+ 40
30th+ 35
25th+ 30
20th+ 25
15th+ 20
10th+ 15
5th+ 10
0-4th 5

Tie-Breaker: it may happen where multiple participants see the exact same change in measurements or weight loss. In the event of a measurement improvement tie where it affects the percentile finish and therefore each person’s point total the participant who lost a higher percentage of body measurements will be ranked higher. The second tie break for body measurements is determined by who lost more weight. If two or more people lose the same amount of weight the first tie break is who lost a higher percentage of body weight. The second tie break for weight loss is determined by who lost more inches. The final tie break for both improvement scores is determined by whoever has more performance improvement.

Performance Improvement Points

In Phase 3 of the Challenge Participants will be repeating the Benchmark WOD from Phase 1. The comparison WOD in terms of REPS completed will provide a Performance Improvement Score. That Performance Improvement Score will then be compared with all Challenge Participants regardless of Division, Region or skill level in which the WODS were performed. In the event that there is a tie in the total performance improvement time between two or more Participants and where the percentile break affects which percentile the Participant(s) fall into, the following tie-breaker rule applies. The person with the higher percentage of improvement will be ranked higher. Mathematically, this means whoever completed the Phase 1 WOD quicker would be ranked higher in the event of the same improvement score. This score will give you a Performance Improvement Rank which will be awarded points according to the table below:

Performance Improvement Benchmark WOD
95th+ 200
90th+ 190
85th+ 180
80th+ 170
75th+ 160
70th+ 150
65th+ 140
60th+ 130
55th+ 120
50th+ 110
45th+ 100
40th+ 90
35th+ 80
30th+ 70
25th+ 60
20th+ 50
15th+ 40
10th+ 30
5th+ 20
0-4th 10

There are a potential of 200 points to be earned for Performance Improvement. In order to qualify to earn these points, both benchmark WODs must be completed at the same skill level, submitted, and validated. Therefore, it is critical to your overall Challenge experience and opportunity to win prizes to complete all the requirements before the deadlines. 

Tie-break: In the event of a tie that affects which percentile 2 or more participants end up in the higher ranking score is determined by which participant submitted the repeated benchmark WOD the soonest after the submission form is open. The second tie break is determined by who earned more diet points during the Challenge. 

Bonus Points

During the Challenge there are a potential of 270 points to be earned for a variety of criteria. The rules for each Bonus Point requirement are in Section 4. The following is a breakdown of how many points will be awarded for each Bonus Point requirement:

Bonus Point Title Why Points Possible
Benchmark Workout Completion 25 points for completing each benchmark workout 50
MiniWOD Completion 10 point for each workout completed 30
Resolutions 20 points each for your first 5 tracked resolutions 100
Recipe Challenge 20 points each for your first 2 recipes submitted 40
Written Reflection Submitting a written reflection 20
Video Reflection Recording and submitting a video reflection 30
Total Bonus Points Possible 270
Auditing and Challenge Team Validation

The Sponsor’s Challenge Team reserves the right to audit a Participant or an Affiliate at any point during the Challenge to ensure accuracy of WOD score submissions or other criteria. Auditing may come in the form of, but is not limited to, personal visits, video submission for all future WODs, direct communication with registered Affiliate owners, or Sponsor’s Challenge Team judging.

During the Challenge, the Challenge Team will be reviewing video submissions regularly. If you feel a workout video submission and score is inaccurate please use the contact us form to investigate.

The Sponsor’s Challenge Team will be the final judge for Video Submissions, and the Challenge Team is also the final say on the acceptance of Bonus Point components such as qualifying video and written Testimonials, and Food Adventurer. All decisions made by the Sponsor’s Challenge Team are final and binding.

7. Prizes

Auditing and Challenge Team Validation

For the complete list of prizes that are being awarded for each prize and prize category please see the prize page.

There are several opportunities for Participants and their Affiliate Teams to win prizes throughout the Challenge. The following table shows who will win the primary prizes, the scoring basis for them to win, and who wins in the event of a tie:

Prize and Tiebreak Table:

Prize Who Wins How it is Scored Tie Break 1 Tie Break 2 Tie Break 3 Tie Break 4 Tie Break 5
Affiliate Grand Prize Affiliate with highest team score Total of Top 15 individual scores for:
Lifestyle Markers
Each WOD Performance
Total Bonus Points
WOD Improvement
Measurement Improvement
Weight Improvement
(All Team Tie Breakers are for top 15 Individual Scores)
Best Diet
Improvement Points Performance Points Bonus Points Total REPS completed for all workouts
2nd & 3rd Place Affiliate Teams The Second Placed Teams regardless of region Total of Top 15 individual scores for:
Lifestyle Markers
Each WOD Performance
Total Bonus Points
WOD Improvement
Measurement Improvement
Weight Improvement
Best Diet Score Improvement Points Performance Points Bonus Points Total REPS completed for all workouts
Individual Champions Athlete with the highest total score in each of the 6 divisions Combined Score of Diet, Lifestyle Markers, Performance, Body Composition Improvement (weight & measurements), Performance Improvement, and Bonus Points Best Diet Score Best Body Measurement Improvement Score Weight Improvement Score Total Performance Improvement Points Total REPS of WOD Improvement
Individual 2nd and 3rd Place Athletes with the next highest total scores in each of the 6 divisions Combined Score of Diet, Lifestyle Markers, Performance, Body Composition Improvement (weight & measurements), Performance Improvement, and Bonus Points Best Diet Score Best Body Measurement Improvement Score Weight Improvement Score Total Performance Improvement Points Total REPS of WOD Improvement
Benchmark WOD Performance Prize Top performing athlete in each division from the Benchmark WOD and Benchmark WOD repeat (For all 3 Skill Levels) Number of REPS completed (Phase 3-Phase1= Improvement) First to Submit all  scores Most Lifestyle Marker points that week Best Diet Score During that week

In order to be eligible for a Performance WOD Prize at any level, your workout must be submitted with a video. If you think you have a chance to perform at the top of your division we recommend filming the workout(s). It is possible for the same Participant to win more than one Performance WOD Prize during the Challenge. Tiebreakers are listed in the chart above.

Individual Champions are determined by the Participant with the top overall score in each of the 6 Divisions. The overall score is a sum of Diet Points, Lifestyle Marker Points, Performance Points, Body Measurement Improvement Points, Performance Improvement Points, and Bonus Points. Tiebreakers are listed in the chart above.

The Affiliate Champion Grand Prize is determined by the team (at least 20 registered Participants) with the highest team score. In order for individuals to qualify to participate for their team, they must complete at least 51% of the WODs at that Registered Affiliate. Failure to meet this qualification could result in the Affiliate being disqualified from being awarded any Affiliate prize.

A team’s score is calculated by taking the sum of the top 15 scores/points from team members for each of the following categories: diet, bonus, performance in each of the 10 workouts, weight improvement, measurement improvement, and performance improvement for each of the benchmark WODs. There is no need for dropped scores as only the top 15 in each category will count towards the team’s total score.

In order to qualify for any of these prizes, Participants must complete and submit the respective requirement before the deadline for that component. Affiliate Validation is required for all prizes and points that are dependent on Body Measurements, weight, or WOD Performance.

Additional Prizes or Giveaways

At any time during the Challenge the Sponsor may choose to give away additional prizes or gifts. The methodology and distribution of these potential prizes is at the discretion of the Sponsor. Any prizes or gifts that could be potentially distributed in addition to those prizes advertised at the time of registration for the Challenge are in no way related to the registration fee or the number of Participants in the Challenge and these additional prizes, if any, will solely be offered based on availability. Participant acknowledges that his/her registration and participation in the Challenge and payment of the registration fee are in no way related to or otherwise influenced by the entry and/or registration fee, or the possibility of any additional prizes or giveaways and understands that it is likely that there will be no additional prizes or giveaways. The Sponsor has no obligation to offer additional prizes and giveaways.

8. Prizes and Conditions:

Each winner is responsible for all taxes, including federal, state, and local, applicable to the acceptance and use of the Prizes. The right to receive a Prize, if any, is non-transferable, and Prize substitutions are not allowed (except at the election of Sponsor).

All Affiliate team prizes are awarded to and are the property of the Affiliate business who registered for the Challenge. How to distribute or use those prizes is up to the discretion of the Affiliate owner regardless of any suggestions made by the Sponsor or on the prize page or other advertising messaging.

 If a Prize (or part of a Prize) is unavailable, the Sponsor, in its discretion, reserves the right to substitute the original Prize (or that part of the Prize) with an alternative Prize of equal or greater monetary value and/or specification, unless to do so would be prohibited by law.

Some prizes will be distributed directly from the Sponsor (Lurong Living) and other prizes will be redeemed directly from the sponsor of the particular prize.

All prizes that are distributed directly from the Sponsor, whether that be a Lurong Living prize or a prize on behalf of another Challenge sponsor will be shipped directly to the Participant’s registered Affiliate. It is the Affiliate’s legal responsibility to give the prize(s) to the Participant who earned it. The Sponsor is not liable for a prize once it has been delivered to the Affiliate. Lurong Living is also not responsible for the fulfillment of a prize that is to be fulfilled directly from the Challenge Sponsor to the Affiliate.

9. Testimonial Release and Adffidavit:

By entering the Challenge or taking receipt of any prize, you agree to release and hold harmless Sponsor and their respective subsidiaries, affiliates, suppliers, distributors, advertising/promotion agencies, and prize suppliers, and each of their respective parent companies and each such company’s officers, directors, employees and agents (collectively, the “Released Parties”) from and against any claim or cause of action, including, but not limited to, personal injury, death, or damage to or loss of property or privacy, arising out of participation in the Challenge or receipt or use or misuse of any prize. By entering the Challenge, you grant the Sponsor the right to publish any photos or information relating to the scores and prizes for the Challenge on the website without compensation, except where prohibited by law.

10. Publicity:

Except where prohibited by law, participation in the Challenge constitutes your express and irrevocable consent to allow Sponsor and its successors, assigns, transferees, licensees, and sublicensees and/or anyone authorized by Sponsor, including the operator of any third party website (and pursuant to any and all terms and conditions of use or guidelines applicable to such site) to use, replicate, alter, adapt, modify, publish, broadcast, translate, produce derivative works from, distribute, present, play, and exercise all copyright and other intellectual property rights with respect to the entrant's full name, city and state of residence, any testimonials, forum posts, and biographical information (in whole or in part), worldwide, royalty-free and in perpetuity for any and all purposes, including, but not limited to, advertising, trade, syndication, and/or promotion on behalf of Sponsor, in any and all forms of media, now known or hereafter devised, including, but not limited to, print, TV, radio, cable, electronic, digital or World Wide Web, without further limitation, restriction, compensation, notice, review, or approval to the extent permitted by law, which rights entrants acknowledges and agrees Sponsor can transfer, assign, license, and/or sublicense. Furthermore, by entering, entrants agree to Lurong Living's use of entrant's personal information as described in its privacy policy. Please refer to Lurong Living's privacy policy for important information regarding the collection, use and disclosure of personal information by Lurong Living. Lurong Living is not responsible for disclosures made by any third party. Lurong Living uses reasonable commercial efforts to comply with Federal CAN–SPAM law and entrants may subsequently opt-out of receiving further emails by following opt-out instructions contained in Lurong Living's privacy policy. 

11. General Conditions:

Winning a prize in the Challenge is contingent upon fulfilling all tax, regulatory, and legal obligations (including completion of any forms required in connection therewith) and any other requirements set forth in these Official Rules, which shall all be at your sole obligation. Sponsor reserves the right to cancel, suspend and/or modify any and/or all of the Challenge, or any part thereof, due to force majeure (e.g. an act of war or terror), or if any fraud, technical failure or any other factor beyond Sponsor’s reasonable control impairs the integrity or proper functioning of the Challenge in any manner, or for any reason related to the administration of the Challenge, as determined by Sponsor in its sole discretion. Sponsor reserves the right in its sole discretion to disqualify any individual it finds to be tampering with the entry process or the operation of the Challenge or to be acting in violation of these Official Rules or any other Sponsor promotion or in an unsportsmanlike or disruptive manner. Sponsor’s failure to enforce any term of these Official Rules shall not constitute a waiver of that provision or any other provision herein. If the Sponsor cancels the Challenge for any reason, the entrant shall be entitled to apply his/her entry fee to entry into Sponsor’s next Challenge so long as Sponsor offers a new Challenge within one year of cancellation of the original Challenge. If Sponsor does not offer a new Challenge within one year of cancellation of the original Challenge, Sponsor shall refund entrant’s entry fee.

12. Limitations of Liability:

The Sponsor is not responsible for: (1) any incorrect or inaccurate information, whether caused by entrants, printing errors or by any of the equipment or programming associated with or utilized in the Challenge; (2) technical failures of any kind, including, but not limited to malfunctions, interruptions, or disconnections in phone lines, cable connections or network hardware or software; (3) technical or human error which may occur in the administration of the Challenge or the processing of entries, prize notification and/or winner confirmation; (4) any lost, late, delayed, corrupted, undelivered or undeliverable entry or prize notification, or (5) any injury or damage to persons or property which may be caused, directly or indirectly, in whole or in part, from entrant’s participation in the Challenge or receipt or use or misuse of any prize. If for any reason an entrant’s entry is confirmed to have been erroneously deleted, lost, or otherwise destroyed or corrupted, entrant’s sole remedy is another entry in the Challenge or a later Challenge offered by Sponsor, so long as Sponsor offers a new Challenge within one year of cancellation of the original Challenge. If Sponsor does not offer a new Challenge within one year of cancellation of the original Challenge, Sponsor shall refund entrant’s entry fee.

13. Disputes:

All issues and questions concerning the construction, validity, interpretation and enforceability of these Official Rules, or the rights and obligations of the entrant and Sponsor in connection with the Challenge, shall be governed by, and construed in accordance with, the laws of the State of Connecticut, U.S.A and resolved in Connecticut courts, without giving effect to any choice of law or conflict of law rules (whether of the State of Connecticut or any other jurisdiction), which would cause the application of the laws of any jurisdiction other than the State of Connecticut. Except where prohibited, entrants hereby agree that any claims, disputes or actions of any kind shall be resolved individually, without resort to any form of class action and waive all rights to claim indirect, punitive, incidental, consequential damages and/or multipliers of damages and any other damages, other than for actual out-of-pocket expenses incurred as the result of participation in the Challenge. The parties hereby agree to waive their respective rights to a jury trial of any claim or cause of action related to or arising out of the Challenge. The scope of the waiver is intended to be all encompassing of any and all disputes that may be filed in any court and that relate to the Challenge, including without limitation, contract claims, tort claims, breach of duty claims, and all other common law, regulatory, and statutory claims. In the event of litigation, these Official Rules may be filed as written consent to a trial by court. If any part of these Official Rules is declared invalid or unenforceable by a court of competent jurisdiction, it shall not affect the validity of the balance of these Official Rules.

14. Cheating:

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.

  • Your Affiliate owner/trainer will be validating your scores each week. Meaning, the owner or level one certified CrossFit trainer must be judging your WODs and taking your Body Measurements.
  • Your Affiliate owner/trainers will see you regularly, and will be discussing your diet.
  • Your fellow competitors may report any known instances of cheating to the Affiliate owner/or to Sponsor’s Challenge Team
  • The Sponsor’s Challenge Team reserves the right to audit any Participant or Affiliate at any time to provide video evidence of remaining workouts or any other criteria mentioned or referred to in the Auditing and Challenge Staff Validation section.
  • Video Validation is required for weekly WOD performance winners

Any occurrence of cheating will result in your disqualification and forfeiture of any prizes in this competition and will result in a "0" total score which will be averaged into your Affiliate team score. In addition, cheating may result in being banned from future Lurong Living Challenges or other events sponsored or run by Lurong Living. If an Affiliate owner can prove one of their clients cheated, they can contact the Lurong Living Challenge Team to resolve/fix the error. Challenge Team judges (5 in total) have the right to disqualify the offender from the remainder of the Challenge and forfeit any prizes won to date. In this case, the Affiliate team would not be penalized with a “0” score. The offender’s scores may be adjusted or that Participant removed from the team average at the judgment of the Challenge judges.

Instances of proved cheating by individuals and/or CrossFit Affiliates may be shared on Facebook, blogs, the Sponsor’s website at the sole discretion of the Sponsor. 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.

15. Winner Announcement, Winner's List and Official Rules:

Winners will be notified by email by March 1st, 2015.  The winner will be notified based on contact information provided by the Participant, the accuracy of which information is the responsibility of the Participants.

These Official Rules (including the Lurong Living Resolution Challenge 2015 Privacy Policy and Participant Liability Waiver and Hold Harmless Agreement) govern the Challenge and set out the terms and conditions between the Sponsor, the Participants and Affiliates.  

A winners' list will be posted on the Lurong Living website ( on or about March 23, 2015, or to receive a list of the winners and/or a copy of these Official Rules, send a hand-printed, self-addressed, stamped envelope to Lurong Living at:  45 North East Industrial Road, Attention; Lurong Living Resolution Challenge 2015, Branford, CT 06405.

16. Affiliate Compensation:

The Sponsor reserves the right to compensate a Participant’s CrossFit Affiliate for each Participant who pays an entry fee as a member of that CrossFit Affiliate’s team. While it is the Sponsor’s hope that each CrossFit Affiliate will use such compensation to improve facilities or programs for its members, the Sponsor does not impose any restrictions on the CrossFit Affiliates’ use of such funds.

Affiliate Owners may contact the Challenge Team at any time for more information.

17. Privacy:

Participation is subject to Sponsor’s Privacy Policy accessed through the Lurong Living website, or as otherwise posted and updated on Sponsor's website.

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