H&F Board Fall Challenge

So I figured it would be a good idea to start issueing a few diffrent challenges every quarter for people to work towards and to keep everything fun and interesting. For this quarter you will have 10 weeks to work towards completing the challenge. As we get close to the quarter we can vote on what the next challenges should be. Feel free to pick and choose the challenges that help you towards your goals.

Also Please use this thread to log your progress and update on little tricks and tips that have helped you as it may help others more than you know.

Oh and lets try and keep this civil and encouraging not discouraging to people.


Ok first challenge is for those looking to improve their squat and to put on muscle. Challenge can also help with those looking to lose fat due to the high energy demand of the exercise.


Challenge 1- Bring Sally Up Squat challenge

Who is this challenge for- Those that are able to due full depth squats with out pain.

Who is it not for- those just starting out in weightlifting.

Description of Challenge
Video of Challenge

OK so this challenge is simple, put the song BRING SALLY Up by MOBY on, put the bar on your back and everytime is says bring sally down, you squat and stay in the bottom position until it says bring sally up, then you stand until it says bring sally down again.

Over the course of the song this will be 30 full depth paused squats. This will put a tremendous strain on your lower back, make your quads scream and make your arse sore so I suggest you start light until you get used to the stress true depth paused squats put on you.

Goals for men:

Decent-95 lbs
Good- 135 lbs (crossfit prescribed weight)
Advanced- 185 lbs
Godlike- 225 lbs


So how do we achieve this goal? Here is a simple plan to get to 135 lbs by the end of the 10 weeks. Adjust based on your strength levels and initial go at the exercise.

We should do this twice a week on non consecutive days preferabbly as your last set of squats for that day. So if you were doing something like greyskull it would look something like below

Squats - 225x5, 225x5, 95x30(bring sally up challenge)

you would progress on the first two sets as normal.

to complete this in the 10 weeks it should look something like the following


Week 1: 45lbs & 50lbs
Week 2: 55lbs & 60lbs
Week 3: 65lbs & 70lbs
Week 4: 75lbs & 80lbs
Week 5: 85lbs & 90lbs
Week 6: 95lbs & 100lbs
Week 7: 105lbs & 110lbs
Week 8: 115lbs & 120lbs
Week 9: 125lbs & 130 lbs
Week 10: 135lbs

You could easily start higher and slow the progression down to 5 lbs per week instead of 10 ro you could start higher and shoot for a higher goal. The whole point is for you to push yourself and see what you are made of.