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We have heard them all at one point in our training or competition: Cues, a term, a couple of words or a small phrase th...
28/02/2021

We have heard them all at one point in our training or competition: Cues, a term, a couple of words or a small phrase that connects with the athlete and gives them a trigger for what has happened before.

It’s not just a couple of words. There is a bigger history behind these words, reminding the athlete to perform the lift in a certain way; this way being what you’ve discussed in the past.

Rule of thumb can be:
- using 3 cues (beginning, middle of the pull & receiving position) for moderate load up to 70%
- 2 cues (middle of the pull & receiving position) when performing lifts in the 70-90% range
- 1 cue over 90% (working on a single component of the lift)

In competitions or mock-meets, you’ll be working with near maximum or maximum weights. As a coach, it is important to note that you don’t explain the lift in these situations. You use cues and these cues are not used to teach someone a lift, instead you are using them as a tool trying to reinforce a particular part of the movement.

From an athlete’s point of view, when meeting near maximum loads, it is crucial to go through the lift without thinking; just moving your body.

What cues do you use?

Feel free to comment down below. ✊🏼✊🏼

25/02/2021

Solidarity, sympathy, mutual aid: core elements and driving forces of human nature which shouldn’t be taken for granted.

One of the most important achievements of DAS GYM is to create communities of solidarity and mutual support.

At least this is what we see in this short clip. What do you see? .lifts on the run? 🏃🏻

20/02/2021

Ready for the CrossFit Open? The Manager sure isn’t, but is working on his fundamentals. Despite freezing cold and the winter chills; he isn’t lying crushed and broken on the virgin snow, but performing some hollow & arch holds/rocks.

A three week competition to ensure the full community can take part. Can’t we just play Mario Kart instead?! Buckle up, the Open kicks off March 11th, perhaps at the Alamo at high noon?!

18/02/2021

Struggling with double-unders? Can’t figure out the skill through trial & error? Here are some key fundamentals with regards to jumping rope:

Much like when telling joke, the pause between the set up and the punch line needs to be right, meaning your timing needs to be right. If you time your jump properly, you will jump when the rope is around hip height or slightly below. This means the rope has to do a 1/4 revolution to pass the 1st time and then a full revolution to pass the 2nd time. This will reduce the distance the rope has to travel per rep.

A proper jump should have as few moving pieces as possible and should be as similar to the bound for a single under as you can make it. Look for terminal extension of: ankle, knee and hip, aligning one another in a straight line & still upper body so that you don’t incorporate your arms. Om Yun Chol like extension is not recommended.

You can’t climb the ladder of success with your hands in your pockets, right Arnie?! Same rule applies to jumping rope or double-unders: keep your arms tight to your sides.

As many of you know, the Manager is a big advocate of footwork, isn’t that right ?! Improve your footwork pattern & challenge your ability to coordinate your body, while holding a rope with the following drills:
- Vertical jump & single leg single under: strengthen the ability to rebound, triple extension, while keeping control over the rope.
- Speed steps & single speed steps: encourages you to maintain same rope speed while manipulating your lower body to change its movement pattern.
- Backward single unders: likes to implement these in his warm up routine. Practicing humility, disconnection and hand positioning.
- 4 foot-work: having the ability to change your jump and maintain a constant tempo on the rope; looking like Rocky.
- 1-1-2 drill: improving timing, hand position and bounding. Transitioning smoothly from singles to doubles while slightly changing jump and hand speed will train most fundamental components.
- 360 degree single unders: rotating in one direction while maintaining single under pace; learning how to control the rope arc.

15/02/2021

Phenomenology of the Body:

Some thoughts...

Our characters are both expressed at the level of the mind & the body. In the „Concept of Dread“, Søren Kierkegaard writes: „A disorganization in one shows itself in the other“.
Our body actively shapes our character, we can change who we are, by changing the way we move our body.

Right now, you’re staring at a screen, scrolling through the lives and thoughts of others. Does this leave you feeling invigorated and empowered or rather mildly disoriented and lethargic?

Contrast this with action in the real world: The Buddies playing Volleyball for instance. With such an activity, which makes use of the body, we empower and embolden us. Yet, a hurdle many of us will face is a lack of comfort in our own skin.

„For one thing is needful: that a human being should attain satisfaction with himself“; F. Nietzsche (The Gay Science).

If we are excessively self-conscious or ashamed of our body, this will scar our character and interfere with our ability to enjoy social interactions. Instead of moving with spontaneity, coordination - very important, when it comes to Weightlifting for instance - or grace, an unease in our skin will produce movement that is awkward and rigid.

As our proficiency increases in whatever activity we choose, be it Volleyball or Weightlifting, our body will cease being merely a vehicle that transports us from point A to point B; which houses our mind as we stare at screens.
Instead it will become a primary source of the joy and pleasure that make life worth living.

„When we become competent in some particular field of practice, our perception is disciplined by that practice. [...] Through the exercise of a skill, the self that acts in the world take on a definite shape. It comes to be in a relation of fit to a world it has grasped“; M. Crawford (The world beyond your head).

Mind & Body can never escape the influence of the world in which it is situated. People and things that surround us affect our well-being and in our hyperconnected world some sorely lack solitude (See our post „eulogy to solitude“).

How ironic...

11/02/2021

In case one doesn’t have any Jerk Blocks, you need to learn an efficient way to lower the barbell from overhead. What a cliffhanger from our last post.

When you’re doing multiple reps in the Jerk or Push Press for instance, you’ll need to lower the bar under control back to your rack position. Here we can see trying to follow some key points, starting from overhead:

• Bend your knees & keep arms straight
• Let the bar come down & resist a little with your arms
• Lower bar to rack, keep legs straight & go up on your toes
• Meet the bar in your rack position, while still being high on your toes
• Rebend your legs & as soon as the bar touches your rack position, heels hit the floor
• Bend your knees for final amortization

This method has a slight learning curve. But you’ll get used to it by practicing it with lighter loads. It will aid your training by not only preventing injuries, but by also retaining energy & becoming more efficient in your training; this having greater potential of getting stronger in said movements.

Same can be done when lowering the barbell behind the neck or when finishing a set of presses.

Try it out & feel free to tag us in your attempts. Yeah Buddy! 🤟🏻

08/02/2021

Some old Jerk footage: 3,2,1 building load, increasing load by 5kg each set, went from 120 to 140kg. Those sweet Jerk blocks would come in pretty handy right now.
In case one doesn’t have any Jerk Blocks, you need to learn an efficient way to lower the barbell from overhead.

How do you do this? Stay tuned...

Inspired by posters, we wanted to capture a Cave-moment, placing Hermes where usually would stand. We don’t want Presi...
02/02/2021

Inspired by posters, we wanted to capture a Cave-moment, placing Hermes where usually would stand. We don’t want President Peya or the infamous Mogler to believe, that we actually lift at a training hall. This has to wait, but for now, let’s celebrate a 90kg Push Press (+ Split Jerk) by

This one was earned all the way by tailored/individualized programming & bloody hard work.

What a marvelous self-made Weightlifting platform. Everything one needs to feel like Ilya or Toma. Yet, it takes courage...
29/01/2021

What a marvelous self-made Weightlifting platform. Everything one needs to feel like Ilya or Toma. Yet, it takes courage to lift on this platform, on any platform. It can mentally crush you; even physically 👑. You encounter people and with it their gaze, their judgement and from time to time heated arguments might occur.
So, how do you become more comfortable with ridicule, rejection and disdain by others. This might sound over-exaggerated, but all of this happened and even the best gym in the world DAS GYM isn’t immune to this.

Sit tight, this might be a long one.

In times of despair history teaches us that one likes to find retrieve in Stoicism. People often cherry pick pieces of wisdom and quote Marcus Aurelius: “It never ceases to amaze me: we all love ourselves more than other people, but care more about their opinion than our own”.

Great emphasis is placed on the attainment of social validation and on looking good in the eyes of others; creating a stunt in each of our development. Social validation is derived from one thing: success in the external world or at least the appearance of it. Excessive orientation to the external world and an accompanied neglect of our inner development can be called a sickness.

What might be the cure? Don’t conform.

To be one of the few who stops living by reference to others, necessitates a diminished fear of ridicule, rejection and the disapproval of others. For one who fears such things will remain a conformist and thereby forever be susceptible to this kind of sickness.

Let’s invite Diogenes the Cynic and see if he can help us? He would walk backward into theatres against the flow of everyone who was exiting, for the purpose of acclimating himself to acts of non-conformity.
When he did this, people would mock him and question his purpose, to which he replied: “Aren’t you ashamed that while you’re walking in the wrong direction in life, you scoff at me for walking backwards?”

The chains of others opinions no longer constricted him. The burden of social validation did not weigh on him.

To be continued in the comments...

25/01/2021

Hermes goes to Washington, rowing with none other than Frank Underwood himself. Rowing? I here you say. But why? Is he trying to lose all of his gains or trying to become the Fittest on Earth?

„Appearance, something that is being seen and heard by others as well as ourselves constitutes reality.“ H.A.

It seems we are nothing more or less what we choose to reveal, right?

Appearance is deceptive and unreliable. Look no further as for the Allegory of the Cave. Disillusion yourself of the misleading shadows on the wall and discover the „true“ world behind them.

Do you think this post is being hypocritical? Perhaps you should?! Are we putting on a false appearance or is this all just a nice gesture by Hermes, providing fresh content for HBW Social Media, so the Manager can express his support to one of the greats?!

Do you have the ability to distinguish between being & appearance? Or will you just find more mystery?

19/01/2021

“I think I need this exercise to fix this and this and perhaps this one as well“.
Does this sentence seem familiar to you?

It seems we live in a type of society in which we tend to solve problems by creating something new.
Having this in mind, one can apply this knowledge to program design & coaching.

If you want to fix a certain part of your movement, for instance your Jerk, you don’t necessarily need a new exercise in your program.
Having an issue with falling forward in your dip when doing Jerks? Address your dip, keep practicing your dip, instead of creating or adding a new exercise, which should be responsible to solve the problem of falling forward.

If you experience a constant expansion of exercises in your program, try to work with less exercises. Focus on enhancing quality of movement. Shooting for this will likely benefit your movement and thus ex*****on a lot more than beating around the bush.

In short: Instead of trying to fix your problems with constant effort expansion, target the issue itself & stick to quality bread & butter.

Our time is now: with the rumours of aka „Thicc Tao“ aka „Fat Tao“ being retired getting thicker than a bowl of oatmeal...
14/01/2021

Our time is now: with the rumours of aka „Thicc Tao“ aka „Fat Tao“ being retired getting thicker than a bowl of oatmeal or even himself, the Buddies are ready to step up.

Despite Fourmi „The Manager“ being depicted in all of his glory, once again, it is especially who is ready to mingle.
In true snake like fashion he has shed his skin and re-emerged as a neeeeew Fooolan, entering the +90kg category.

Perhaps the home of Weightlifters, will share one of his Cave-PRs on his WL news show, the only WL news show in the world.

Buckle up Seb, we might have a few words to say as well...✌🏻

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