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...

old school≠out!we all love lifting!

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and weights with few moving parts will most likely look the same a decade later while your new machine will fail or be outdated in a few years.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!

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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)