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

Get Started

Ready to rumble? Regardless of your previous training or ability getting started is easy. Check out these options and show up ready to work. Read More...

Coaches Bio

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

不止是壶铃!KB not Kettlebell only!

What is kettlebell
壶铃是个啥
kettlebell
壶铃是个啥呢?有人说是壶式哑铃,有人说是一个怪玩意儿。究其外形来说,它是一个有把手的保龄球~但是这样一个物体与传统的重量器械不同,它是通过各种方向的高频摇摆达到无限变化的功能性运动项目。
壶铃已经有几百年的历史了,起源于希腊和俄罗斯。最开始是作为砝码用于称重(是不是也可以来个传统中式砝码铃。。。钟铃?!)也作为一种运动娱乐项目:KB Swing!
作为苏联体能训练系统的基石,壶铃后来在军事领域和体育领域应用和发展,是耐力和爆发力拔高的秘密武器!
尽管一度在室内器械健身馆的流行下,这个大力士和杂技演员最爱的训练工具逐渐黯淡下来,近几年,壶铃又重新恢复了主流地位。
在国际各种体能训练中无处不在,也是很多顶尖运动员的必备健身器械。包括足球运动员,高尔夫选手,举重运动员,田径运动员,武术大师,摔跤选手,军人,消防员等等。他们通过壶铃获得高水平的耐力,力量,关节灵活性,迄今为止,还没有其他器械可以替代壶铃。(如果你还在对待你的壶铃像哑铃一样,壶铃会捶你大胸肌的!)

The Kettlebell is basically a bowling ball with a suitcase handle and unlike traditional weights are swung in many directions for high repetitions with an endless variation of dynamic movements.
With origins in both Russia and Greece was first used in the past few hundred years by farmers as a measuring weight and swung around as entertainment and a form of exercise.
Later was adopted by the military and sports/athletic sectors to be the corner stone of Soviet fitness training and the secret weapon of endurance and explosive power.
Although a favorite training device amongst strongman and circus performers lost popularity in favor of isolation gym machines. In the past years has rekindled and hit mainstream.
And its everywhere in the international fitness scene and now used by many top level sportsman including football, golf, power-lifting, track athletes, martial artists, wrestlers, military, fireman security etc to gain high level endurance, strength and joint mobility which so far no other machine has been able to replicate.

Benefits
无可替代的壶铃
无可替代的Benefits
你会发现壶铃的训练完全不同于传统的方式,非常有趣!最重要的是男士们的大V身材,女神们有线条的美臂,马甲线,以及壶铃运动效果最出名的kettlebell curvy butt—壶式美臀!在趣味玩耍中就达到了!
壶铃在康复领域以及白领群体中也非常受欢迎,它已被证明可以有效的帮助拉神脊柱和恢复关节以及结缔组织
全身协调训练。当身体各项变成一个整体相互协作的时候,会达到更好的训练效果。而且在日常生活中,很少会只用到一个特定的肌肉部分,所以增加全身的协同训练可以帮助你在生活中更得心应手!
超棒的训练效果!简直是amazing!在训练过程中,超多个肌肉群一起协动,能量系统也一直在过程中运转。壶铃一个小时可以燃烧1200卡的热量,这是high inrensity,一般有氧运动,跆拳道或其他一般训练至少2倍的热量消耗。
可以有效的加强关节的力量,同时也起到预防受伤的作用。
有效的让有氧和无氧一起运转
提高机体灵活性和延展性
力量爆发性增涨,但是请注意并不是说会爆发性的增长大肌肉!壶铃运动员大部分都是瘦而线条非常好的身材,男神女神都是如此~
很好的增强运动员的训练以及日常的功能性表现
有史以来,最全面的训练工具,任何地方只需要一个小小的空间可以完成几百次运动项目练习,当然必备一个超赞的壶铃

Recreational users will find Kettlebell training very fun and different from other conventional methods and will give men broad shoulders and develop the “V-taper”. Women get defined arms, a tighter waistline and the famous Kettlebell curvy butt!
Kettlebell training also has proven popular as a rehab tool with office workers and people suffering bad backs by helping elongate the spine and rejuvenate weak joints and connective tissue.
Full-body conditioning. The body learns to work as one synergistic unit linked strongly together which is more practical approach to training. Rarely in everyday movements or sports does one utilize only one specific muscle or direction.
Big results-involves multiple muscle groups and energy systems at once. KBs burnt out a whopping 1200 calories an hour. That’s about double of high intensity aerobics, kickboxing or bootcamps which come in around 500-600cal/h.
Increased resistance to injury by strengthening joins and connective tissue
The ability to work aerobically and anaerobically simultaneously.
Improved mobility and range of motion
Increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky-a benefit that appeals to women and men alike.
Enhanced performance in athletics and everyday functioning
Argubaly the most versatile and complete training tool ever. Hundreds of exercises can be done in a small space with only one single kettlebell.

10年前的上海静安寺,第一次在国内看到壶铃
Mark was the first to promote kettlebell training to the China public 10 years ago

先科普一下正规的壶铃官方组织:

IKFF 是一个在全球推广壶铃训练体系和精神的组织。它支持和发展会员的多种技巧让他们可以迅速的将其融合应用到自己的训练事业里。一直走在不断发展的运动训练系统前沿。

The IKFF is an organization that promotes Kettlebell training and complete mind/body fitness on a global scale. It supports members in developing the all-encompassing skills needed to accelerate their own fitness and businesses. An ever-evolving resource on the cutting edge of athletic training and conditioning!

世界著名的壶铃运动大师Steve Cotter(IKFF的创始人)&中国第一个国际壶铃认证教练;IKFF level2 coach, 壶铃运动先驱Mark Soo

World renowned kettlebell & movement master Steve Cotter (Founder and Director of IKFF) and IKFF Level 2 Coach Mark Soo first internationally certified kettlebell trainer in China; pioneers of the kettlebell movement

World Association of Kettlebell Sports Clubs

WAKSC是第一个壶铃运动交流为主的全球性组织,他们都以专业壶铃为自己的事业,在全球推广壶铃运动。旗下的Gran Prix是第一个在运动领域里以壶铃作为竞技项目的锦标赛,吸引了来自世界各地的运动员和俱乐部参加。

WAKSC is a worldwide organization and first community of sport clubs who practice kettlebell sport as their professional occupation. Its mission is to spread kettlebell sport all over the world. Gran Prix is the first tournament series in kettlebell sport where sportsmen and clubs from allover the world compete with each other. Winners and medalists of Gran Prix are defined according to the final yearly rating of sportsmen and clubs.

KETACADEMY是由壶铃专家和顶尖大师组成的社群。“我们的任务就是尽自己最大的努力把壶铃教学在全球发展推广。”

KETACADEMY is a community of kettlebell sport experts and Master Coaches. Ourmission is to teach kettlebell sport the best we can, and help everyone who asking for help to learn from the best in the sport.

神秘嘉宾
这是在目前世界上最强壮的人之一。无论你的训练系统是什么,是crossfiter,举重运动员,或是有氧运动员,无人可以否认他的惊人纪录!他超棒的力量和耐力超越了整个世界!。。。超人即将出现!8月全能挑战赛敬请期待!

This man is one of the toughest guys walking around on the planet right now. What ever your training modal- a crossfitter, lifter or cardio athlete no one can deny his feats are nothing short of amazing! His strength endurance and work capacity is beyond this world! …..And he is coming to。。。China Throwdown!

8月全能挑战赛壶铃项目
Throwdown KB rules
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。

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

scan to sign up!
报名请扫我!

Posted by

Leave a Reply

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)