Enter The Dragon

Iron Dragon CrossFit Shanghai is mainland China’s first official and leading CrossFit gym and affiliate of the world renowned CrossFit Inc. A world-class facility with the highest skilled coaches and most advanced programming, pushing the boundaires of high performance training and sets a new standard nationwide for elite fitness.

What is CrossFit?

Our program delivers a fitness that is, by design broad general and inclusive suitable for all levels. Read More...

What is crossfight?

The new destination for mixed martial arts, serious fighters and combat conditioning Iron Dragon Combat!  Read More...

CrossFit Benefits

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Coaches Bio

Learn more about the people who will be teaching and training you, over here...

China Throwdown 2017 Battle on the Bund

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August 25, 26 over hundred thousands visitors gathered at the famous Pearl Tower to witness the first big multi sport fitness festival.

Hosted by Shanghai Sports Federation and organized by Eternity Fitness the two day event was the most epic competition setup this country has seen. Fitness fans and newbies had the chance to join in the challenges including cross training , kettlebells, powerlifting, strongman and street workouts.

All day games, workshops, rowing and graffiti party kept the audience entertained what ever your training goals- its not about winning, who’s the fittest or the best, challenge yourself, find the community spirit and Lift for Life !

All about China Throwdown-Schedule,Prize and Surprise

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赛时间 Date
2017.8.26(周六)~2017.8.27(周日)
2017.8.26(Sat)~2017.8.27(Sun)

比赛地点 Venue
东方明珠城市广场
Oriental Pearl City Plaza

How to join
观众免费入场
参与比赛需事先报名
Free entrance
Sign-up required if entering the competitions
Still unsure what’s going on??
Come down, check it out and don’t forget to bring your gym clothes! For sure you’ll want to join in on the day!

还没明白Throwdown是干嘛的??
那干脆就直接来吧!别忘了穿好你的装备!我敢保证你不想错过这一天的!

Competition


Team/ Individual/ Individual Scaled


Mens 66, 74, 83, 93, 93kg+
Womens 52, 57, 63, 72, 72kg+


Male/ Female


Male/ Female


Male/ Female


Mens 68, 73, 78, 85, 85kg+
Womens 53, 58, 63, 68, 68kg+

Male/ Female

Male/ Female

Male/ Female


Public Fitness & Public Games
Mixed Team of 4

Timetable

China Throwdown is Coming,Let’s Fight and Enjoy!!!

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This August, right at the foot of Oriental Pearl, China Throwdown is going to happen.
Throwdown is a comprehensive fitness sports event.

Throwdown is to win over
Then, who are we fighting with?

It’s the make-do lifestyle.
It’s your dearest self.
Always the invisible enemy.

Throwdown welcomes anyone from any kind of background, as long as you believe that fitness is a way to live to the fullest, to come together and to LIFT FOR LIFE.

*PS.Participants of Throwdown 2015 who missed out on their T-shirt previously can come by the venue to collect. Limited stock, will be first come first serve basis from August 26th moring till all given out.

Anyone wishing to particiapte but not join in the games, can help out as volunteer for judge or assistant and get a cool staff t-shirt. contact wechat:iron-dragon

Asides from the competitions, there will also workshops and lectures, from edge-cutting new training methods to medical advices for sports injuries.

If you feel like people have misunderstanding about what you love, or you want more people to know about your sports, now is the time to come forward and speak up:

Over 10k daily visitor flow, mainstream/social media exposure, 12 super scale screens at the venue.
How often does this kind of chance come by?

Come and Join us !!!

Big Success and Fun on Battle of the Box Game 3- Kettle Party

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This long expected Kettle Party (12th,August) was proved to be a big success and fun ,big ups to the kettlebell fans that came out to join in .

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Although the crappy weather pushed the rooftop party indoors though was still a fun afternoon of training, sharing technical knowledge, friendly competition and meeting others in the community.

Big thanks to sponsors METCON for some awesome prizes, GRE3N for drinks, Berry & BOWL and Heavy Wings Gym

Look forward to seeing you all for next PARTY!!!

Battle of the boxes Game #3 Kettlebell Training

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Join the pros for an afternoon of technical learning and fun! If you new to kettlebell training get into it with the top instructors in town. Oh, so you know how it’s done do you? Then join in the challenges!

Workshop 1. Mastering the Swing
Workshop 2. Kettlebell Sport
– Part A. Long Cycle Clean & Jerk
– Part B. Snatch
Workshop 3. KB Get Up

Challenge 1. Max Weight KB Get Up
Challenge 2. 5 min Long Cycle +5 min Snatch
Challenge 3. 3 min Max Rep Swing

As always FREE for all enjoy great gifts and treats from sponsors

When: Saturday 12th August 2017. 4:30-7:30pm
Where: Heavy Wings
Address: 2FL 201-202, 280 Aomen Road near Chang Hua Road

China Throwdown神秘嘉宾揭晓 | 明星训练营招募中

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这是地表最强的男人
不管你练的是Crossfit、Lifting还是Cardio
你都无法否认
他的成绩让人叹为观止
你都无法否认
他的力量超乎世界的想象!

This man is one of the toughest guys on the planet
What ever your training model is
A crossfitter, lifter or cardio athlete
No one can deny
His feats are nothing short of amazing
No one can deny
His strength endurance and work capacity
Is beyond this world!

谁是China Throwdown的神秘嘉宾?
世界闻名的俄罗斯运动员Sergei Rachinskii是目前已知的地表最强人类之一,同时也是壶铃运动的创始人之一。他环游世界,向成百上千的运动员传授俄式训练方法。数十年来,他都是壶铃界不二的霸主。他的成绩超乎想象,他创下的很多世界纪录至今尚未有人打败。

Sergei最广为人知的成绩是9次世界冠军和12次俄罗斯冠军。他同时也是多项世界纪录的保持者,如5500+rep KB jerk @24kg和1500+ rep snatch@16kg的世界纪录。
另外,在杠铃运动上他也不输于人,他曾完成了200+ reps back squat @100kg!

Internationally renowned Russian Athlete Sergei Rachinskii is one of the strongest men in the world and one of the grandmasters of kettlebell sport. Sergei has travelled the world teaching the Russian method to hundreds of athletes and has dominated the sport for decades. His many records are mind blowing, undefeated and still standing.

Most notable achievements is 9 times World Champion and 12 times Russian Champion. He’s also the holder of multiple world records, such as 5500+rep KB jerk @24kg, and 1500+ rep snatch@16kg.
He’s no slacker with a barbell either. A crazy 200+ reps back squat @100kg!

他将担任本届China Throwdown壶铃竞技的演讲嘉宾和首席裁判,同时也会指导日间的明星训练营。
He will be the speaker and head judge for theKettlebell Sport Challenge. He will also be presenter at a daily workshop.

明星训练营 Daily Workshop
由China Throwdown重量级嘉宾、壶铃超人带领你找到壶铃竞技的最高奥义!
At China Throwdown, a special guest, the toughest guy walking on this planet will be giving ultimate instructions on Kettlebell!

这是代表业界最高水准的他
首次来到中国
One of the best in the world
Now visiting China for the First time

训练会场在上海新地标
东方明珠城市广场
全国领先的300平米运动草坪
全国首创12块环绕大屏
全方位展示你的最好状态
还有现场涂鸦、全天DJ
High到爆炸!

You will be training with the BEST
At the new landmark of Shanghai
Stunning Oriental Pearl City Plaza
Leading 300 sqm Sports lawn
12 large scale LED screens
All round the venue
To show off the best moment of yours
Along with Graffiti and live DJ
The dopest fitness scene ever!

然而
非常遗憾的是
由于对训练效果的考虑
本次训练营并不是对所有人开放
我们只招募
20名最优秀的健身达人

However
Unfortunately we have to limit
The participaters to
20 of the best fitness talents
Because we want to deliver
The best result

被选中的人员是完全免费的
但这个规格的训练换算成费用
每个人要上万元
被选中就是赚到!

If you’re selected to the group
Congratulations!
You just won a over
Equal to over 10k RMB membership!

参加活动需要报名并通过筛选,名额限制为20名。报名链接请长按二维码:
Participators will be handily picked from the registered candidates. For registration, please holdthe QR code below:

活动时间 | Date and time
2017.8.26

活动地点 | Location
China Throwdown赛场草坪
东方明珠城市广场
The lawn inside of China Throwdown venue
Oriental Pearl City Plaza

活动流程 | Process
1. 壶铃简介 Kettlebell intro
2. 基本动作教学 Basic movements
3. 动作练习 Practicing movements

Battle of the boxes game #2 masters of movement

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Battle of the boxes game #2 masters of movement

Thanks to all that came out and thanks to Link, SH calisthenics, SH gymnastics, and torque for the great workshops. good times!

CHINA THROWDOWN
街头健身 Freestyle Street Workout Bar Challenge
自由杂技瑜伽 Team Acrobat Freestyle

TO REGISTER, PLEASE SCAN THE QR CODE:
FOR MORE DETAILS ABOUT THE COMPETITION,
PLEASE ADD WECHAT:iron-dragon, call:18702186902
E-mail:info@crossfit-irondragon.com

old school≠out!we all love lifting!

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传统杠铃训练
Old school barbell training

传统杠铃训练,是传统自由重量训练的一种
有人说这太枯燥了,过时了!
但也有人说这是最经典的训练!是60-70年代黄金健身时期的经典!
不管怎样,无论健身行业如何演变发展,barbell却一直屹立不倒!当然大型器械簇拥的健身房也有他的市场需求,但不可否认在增强力量和增肌方面,没有什么比举杆重训更牛的了!
Some call it boring and out dated, some call it classic training from the golden age of bodybuilding and strength workouts of the 60-70s. Whatever your take, fitness trends will come and go, but barbell workouts are here to stay! Sure machines and fancy gyms have their place, but nothing beats heavy weighted barbell training to put on strength and muscle!

杠铃VS固定器械

1.自由重训更具功能性,一个杠铃好比一个杂货袋,内容丰富多样,可变性高。而固定器械功能单一,通常只针对单一部位肌群训练。
2.复合举重动作需要多关节和大肌肉群的参与并且可以有效地促进神经肌肉反应和激素的分泌。固定器械主要是针对小肌群孤立训练。
3.固定器械基本没有关节以及结缔组织的压力和协调问题。所以对初学者和伤者,高龄人士是不错的选择。不过也限制了肌群的活跃程度,所以收效也相较降低。
4.在技巧和练习有限的情况下,做最大重量的拉举时固定器械可以起到保护的作用。
5.永恒的杠铃!固定器械更新和发展很快,几年后甚至更短时间,你的machines就会过时或被淘汰。但杠铃恒久不变,自由重训永远是你最好的伙伴。

Barbell vs Machines

1.Free weights are more functional. Picking up a barbell is like a bag groceries. Machines are single function isolated movements.
2.Compound lifts involve multi-joints and big muscle groups plusa huge neuro- muscular response and hormone spike. Where as most machines are isolated small single group muscles.
3.Machines take away pressure off joints and connective tissue and coordination which is good for newbies ,elderly and injured, but that also limits muscle activation, which in turn limits gains
4.Machines allows the user to maximize heavy and high volume lifts in safetywith limited skill and practice
5.A timeless piece. Barbell and weights with few moving parts will most likely look the same a decade later while your new machine will fail or be outdated in a few years.

长肌肉?yes!

1. 每个人都会逐渐衰老。随着年龄的增长会肌肉萎缩,皮肤松弛,骨头变脆。这是不争的事实!没有任何药物或饮食可以改变!但我们可以延缓阻滞它! 对抗训练是减缓和逆转自然衰退的唯一途径。肌肉是很难维持的,如果你停止训练,肌肉就会很容易流失,而脂肪很容易囤积却不易消耗。这意味着你要么强壮 要么与脂肪为伴!
2.常听女性朋友说“我不想变得那么强壮!”你以为变得强壮容易吗?不想变得强壮,是你你更倾向于脂肪吗?在日常生活中,强健的身体能帮你从疾病中迅速恢复!有肌肉的手臂甚至会让你觉得手提包都变轻了!一切都是更容易!
3.还有一个类似有趣的问题,一些男人女人们会说 “哦,我不想看起来像个壮汉!”把自己和一个已经极度控制饮食和训练了几十年的健美运动员相比较是非常愚蠢的事。女性与男性的荷尔蒙水平不一样,锻炼肌肉是一个漫长的过程,它需要坚持艰难的训练和严格控制饮食。合理膳食加上每周几个小时的锻炼,你就不会冲着镜子喊:天啊!我也太壮了吧!

Why should you lift?

1. Everyone will grow old and weak. Muscle will atrophy, skin will sag and bones will brittle. FACT! No pill or diet will change this! Resistance training is the only way to slow and reverse the effect of natural aging. Muscle is hard to maintain and the body will do whatever it can to lesson the workload, while fat is easy to store at minimal expense. That means USE IT OR LOOSE IT!
2. A common misconception womensay they don’t want to be to strong? If not strong means you prefer to be weak? In daily life everything is easier if you are stronger, pick up things without help, recover from sickness and even carrying your own handbag!
3. Another funny thing women and some men say “oh I don’t want to look like that” comparing themselves to a bodybuilder who has been training daily for decades and eating clean consistently. Women don’t have hormone levels like men, and building muscle is a relentless, long daunting path of strict eating and training. With an average diet and a few hours a week exercise you will NEVER wake up one morning, look in the mirror and say damn I’m SO HUGE and STRONG!

不要以貌取人-眼见不一定为实

一个看起来强壮的大块头!可能是真的强壮,也可能脱掉衣服就是个大胖子!
很多人认为健美运动员是强壮的代表!你要知道,健美项目的目标是外表美学。他们的艰苦训练是为了外观。所以他们看起来可能很棒,但这并不意味着他们的力量和功能性也如看起来那么“强壮”,甚至很虚弱。同样,“腹肌线条”可以是严格的饮食习惯养成的,也可以是削瘦的某个角度的视觉假象!强壮与否很难说,唯一能肯定的就是看起来有腹肌线条!
在健美比赛中,评判是主要是根据骨架大小,造型,肌肉匀称和线条清晰度做标准,并没有依据运动员的实际举重水平。
健美是一种艺术“错觉”。是用特定的肢体动作展示自己。一个紧实的健美运动员穿着衣服身材看上去很平常,但扯下衣服,在对的灯光和肢体表现下,健美的身姿就立马呈现眼前。
而举重运动员或大力士,他们的训练目标是举起重物。他们从不在乎外表看起来是否优美,裁判也一样。

“Dont judge a book by its cover”Is an old saying meaning looks is not everything.
A bulky guy can “look strong” with clothes on. Shirt off, just a smooth fat guy…though still couldbe actually strong!
A muscle guy or bodybuilder’s training is primarily for aesthetics,means his goal is for appearance. His looks maybe good, but function, power or strength maybe indeed weak. A “six pack” means someone has a strict diet or he’s just a skinny guy- this does not mean strong or great performance either. For appearance, definition is the key!
In bodybuilding competition the judges are looking for size, symmetry, balance and definition. There is no points for how much you can lift.
Bodybuilding is an artistic “illusion” how one can best pose and show himself. A lean, cut bodybuilder could look normal with clothes on, but shredded and jacked with shirt off in the right lighting and stance.
A power lifter or strongman’s primary goalis to pick up something heavy. He does not care if he looks good while doing it, and neither does the judges!

GUNSHOW

肌肉发达的手臂是男人体魄强壮的表现也是身体健硕最明显的标志。当有人说给我看看你的肌肉时,你会立刻鼓起你的手臂,而不是你的大腿!这是第一个最容易展示的身体部位。它是国际通用标志—— “你健身吗?”或者“健身房在哪里?”一个男人有一个大肚子,竹竿腿或丑陋的脸或许是可以的,但最低限度请拥有一对强健的臂弯!哈哈😄~

Muscular arms are the first and foremost visual sign of fitness and representation of a man’s physique. When some one says show me your muscles, one instantly flexes the arm, not your leg! It is the first thing and noticeable body part on a person and usually seen uncovered. Its the international sign for “do you work out?” or “where is the gym?” the bare minimum for a man-a big belly, skinny legs or ugly face is okay at the very least, please have a set or big arms haha!

sign up!报名请扫我!

China Throwdown Competitions-kettlbell 壶铃竞技和壶铃摇摆

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china throwdown
kettlebell sport
壶铃竞技

Competitive kettlebell lifting has a long history and is the national sport of Russia. Relatively unknown in the West, its fame has grown exponentially in the past 15 years as the style of training has become more popular worldwide.
Kettlebell Sport consists of three lifts: The snatch, jerk and the long jerk also known as long Cycle. Was the original AMRAP competition. High volume endurance and work capacity unmatched!
This event will be the first offical Kettlebell event :endorsed by China govenment ,supported by World Association of Kettlebell Lifitng Clubs.

壶铃竞技历史悠久。这是俄罗斯的民族运动。尽管以前,壶铃在西方名不见经传,但在过去的15年里,它的名气而呈指数级增长,在世界范围内越来越流行,。
壶铃运动由三种动作组成:抓举,挺举和循环挺举。 壶铃曾是AMRAP竞赛项目。在耐力和训练效率方面,壶铃可谓独孤求败。
本届China Throwdown将会成为国内首个由中国政府主办,并得到世界壶铃举重俱乐部协会支持的壶铃赛事。

Awards & Rules
奖项设置及规则
Mens 68, 73, 78, 85, 85+
1,2,3 for all categories
Womens 53, 58, 63,68, 68kg+
1,2,3 for all categories

1. 5 mins Long cycle(Clean and Jerk) and then immediately after do 5 mins Snatch (10 min total)
2. Using only one hand at a time touching the one same weight kettlebell for both movements
3. Only one hand change permitted in each 5 min movement
4. Total reps counted for each movement once the kettlebell touches the floor
5. Athletes can select their own weight
6. Score calculated (kgs x reps)/bodyweight

男子 68, 73, 78, 85及85以上公斤级
各公斤级1、2、3名
女子 53, 58, 63,68及68以上公斤级
各公斤级1、2、3名

1. 5分钟长循环挺举(高翻和挺举),然后立即做5分钟抓举(总共10分钟);
2. 两个运动过程中每次都用一只手触碰同一重量的壶铃;
3. 每5分钟仅换一次手;
4. 记录2种动作分别重复的组数,壶铃触低即结束;
5. 运动员可以选择自己的负重;
6. 得分计算:负重(kg)*组数/运动员体重。

kettlebell swing
壶铃摇摆

Athlete holds the kettlebell with two hands and involves moving the bell in a pendulum motion from between the legs to chest level in front of the body.
Although a relatively simple movement it is considered one of the most effective and calorie burning exercise known! As this event is a sprint will be a test of stamina!
运动员双手持壶铃,从两腿之间将壶铃呈钟摆状甩动到身体前方胸部高度。虽然动作相对简单,但它也被认为是最有效的卡路里燃烧运动之一!本项目属于爆发性运动,是对耐力的考验!

Awards & Rules
奖项设置及规则
Male 1,2,3
Female 1,2,3

1. 3 mins Russian Swing Sprint for reps
2. Minimum weight Mens 16kg/Womens 10kg
3. Score calculated (kgs x reps)/bodyweight

男子1、2、3名
女子1、2、3名
1. 3分钟俄罗斯壶铃摇摆,最大组数;
2. 男子最小重量16kg,女子最小重量10kg;
3. 得分计算:(负重x重复次数)/体重

报 名 要 求 | Requirement
Age 18-60
Average fitness level or above
你只需要年龄在 18-60 岁之间
拥有普通或以上健身经验

报 名 时 间 | Registration Time
July 1st – July 31st
7月1日到7月31日

报 名 请 扫 | Scan to sign up

For inquiries, search Chinathrowdown
咨询请关注请关注 Chinathrowdown

News

全新全能挑战赛-China Throwdown-Battle on the Bund即将开始!
read More...

FREE FRIDAY IS COMING BACK
read More...

Weekend Warriors Fight Club
Open free style sparring sessions –
Boxing, Kickboxing, Muay Thai, Jujitsu, Wrestling and MMA. read More...

Training Times

Mon:MON:6:30am,5:00pm, 6:15pm, 7:15pm WOD

Tues: 6:30am,7:30am WOD,
1:00pm WOD ,6:00pm WOD BASIC(45MIN),6:45pm bootcamp
7:30pm(CROSSFIGHT)

Wed: 6:30am, 6:15pm, 7:15pm WOD
6:15pm,7:15pm (CROSSFIGHT)

Thu:6:30am,7:30amWOD,
1:00pm WOD ,6:00pm WOD/HIIT
6:30pm BOOTCAMP(45MIN),7:15pm,8:30pm(CROSSFIGHT)

Fri:6:30am WOD
6:15pm, 7:15pm WOD
6:15pm,7:15pm(CROSSFIGHT)

Sat: 10:00am WOD
11:00am GLADIATOR,
5:00PMPWER BODYBUIDING
12:00pm (CROSSFIGHT)

Su: 11:00am BOOTCAMP
2:00pm WOD
2:00pm,3:00pm(CROSSFIGHT)

Personal Training and Private Group classes available at other times.

More details here.

Click Here to See Our Complete Schedule

Class Bookings

To make a class booking please
Book Your Class Online Now!

call us at (21)62376780
or 177065159828

or send an email to:
info@crossfit-irondragon.com

We are located at (address):
3-5F,No.1 Building , 1279 west ZhongShan rd, ChangNing, Shanghai
(Near wuzhong rd)