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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

不止是壶铃!KB not Kettlebell only!

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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!

China Throwdown Competitions-Powerlifting 举重

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The modern version of Powerlifitng is a strength sport starting in USA and UK in the 1950s. Involves the athlete simply lifting maximal weight on a loaded barbell. Consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.
Without any assistant devices, this is a test of true brute strength!
现代举重作为一种负重体育项目,开始于上世纪50年代美国和英国。原理很简单:运动员举起其所能承受的最大重量的杠铃。举重共有3个项目:深蹲、卧推、硬拉,每个项目包含3次冲击最大负重的机会。没有任何辅助装备,这是一个真正的纯力量比拼!

Awards & Rules
奖项设置及规则
Mens 66, 74, 83, 93, 93kg+.
1,2,3 for all categories
Womens 52, 57, 63, 72, 72kg+.
1,2,3 for all categories

男子 66, 74, 83, 93及93以上公斤级
各公斤级1、2、3名
女子52, 57, 63, 72及72以上公斤级
各公斤级1、2、3名

Battle of the Boxes Game #2 Movement Training v

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热身战第2场马上也要开始啦!
Battle of the Boxes Game #2
Movement Training

如果你参加了第一场热身战,你大概已经知道我们的流程了。
每一场热身战都会有不同的训练主题,在不同的场馆举行。尽管名字叫做热身“战”,但它更像是一场聚会——我们想通过热身战让健身界的人们聚在一起,一起健身也一起玩儿。
加入movement大师们的训练营!当天下午的活动分为训练营和友谊赛,还有无尽的乐趣。你们可以和在沪最资深的movement专家们一起学习和分享。如果你对杂技有兴趣,想找到一起训练的伙伴,但还不知道从何开始,这可能是最棒的机会了!
最后,和以前一样,活动对所有人免费!
If you were at the previous one then you know what it’s about.
Each time will be at a different venue with different training theme. Although called a “battle” it’s more a social get together. The idea is to come and join in and meet others in the fitness community.Workout & hangout!
Enjoy good vibes and treats from sponsors.

This time train with the MASTERS OF MOVEMENT.
The program will be divided into a series of technical workshops and finish with some friendly challenges and fun.
Learn and share knowledge with the most experienced movement experts in town. Perfect for newbies wanting to try acrobatics and meet others fans.
and as always, free for all!

1. 倒立研究营 Handstands workshop
Get upside down- all levels, presented Shanghai Calesthenics.

2. 障碍跨越 Overcoming Obstacles
Efficient pass over objects -all levels, presented by Link Parkour.

3. Stability and Balance稳定与平衡
all levels presented by Torque Wellness

4. 健康知识营 Health Workshop
脊柱健康及运动伤害理疗讲座
Spine health and sports injury therapy: presented by Revita Family Care.

5. Ring Strength – Presented by Shanghai Gymnastics

6. 双力臂训练营Muscle up workshop
Get up and over the bar- all levels, presented by Shanghai Calesthenics.

7. 自由练习时间 Freestyle practice time
All levels .

8.街头健身 Free style bar challenge
3分钟个人炫技
Individual event 3 mins to wow the audience with skills and tricks

9. 杂技入门 New to acrobatics give it a try
All levels.

10. 杂技团队赛 Acrobat team challenge
时长5分钟,2人一组。
5 mins- two person team

11.Play time

-日期 | Date-
2017年7月16日(星期天)
Sunday 16 July , 2017

-时间 | Time-
From 2pm-5pm

-地点 | Where-
Iron Dragon
中山西路1279号1幢3楼
Iron Dragon
Building 1 , 3F, 1279 Zhongshan Rd

-Cover-
No cover

运动水平要求
Fitness Level Requirements

训练营 Workshops
水平不限 | All levels welcomed

街头健身/杂技团队赛
Freestyle bar and acrobat challenge
中级到进阶 intermediate to advance

China Throwdown Competitions-Cross Training 全能强健

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CROSS TRAINING 全能强健

Functional movements with a set of tasks to be completed for time. May include barbell lifting, bodyweight, rowing, double unders/skipping, carry, box jumps. pullups,etc.
For individual events, competitors should have an above average level of fitness. Scaled events has similar movements though easier more suitable for average fitness level. The test of all round physical fitness most notably stamina.

限时内完成一组功能性运动。动作有可能包括但不仅限杠铃,自重,划船、双摇/跳绳,提拉,跳箱子,引体向上等。
专业赛参赛选手的应具有超过平均水平的运动素质。普通赛采取的动作类似,但难度适合平均水平。本项目对耐力的考验最大。

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

1. Complete a series of movements for time
2. WOD will be released one week before competition date.
3. Scaled WOD will be easy enough for average fitness level and will not contain Olympic lifts.
4. Athletes entering RX WOD should have an above average fitness level and expect movements seen in Open Competitions.

Team requirement:
1. Teams of three people, at least one female
2. Only one coach permitted per team

专业赛团队1、2、3名
普通赛团队1、2、3名
专业赛男子1、2、3名
专业赛女子1、2、3名
普通赛男子1、2、3名
普通赛女子1、2、3名

1、限时内完成指定动作;
2、WOD将在比赛日期一周前公布;
3、普通赛WOD针对平均运动水平制定,且不包含奥林匹克举重动作。
4、参加专业赛的选手需有高于平均的运动水平,比赛WOD可参考其他公开赛事中出现的动作。

团队要求:
1、3人1组,至少包含一名女性;
2、每个队至多有一名教练;

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

China Throwdown Competitions Sign Up!

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Endorsed by Shanghai Sports Federation, Shanghai Sports Development Foundation and Shanghai Oriental Pearl Radio & TV Tower, hosted by Eternity Fitness,China Throwdown: Battle on the Bundis going to be held on August 26-27, at stunning Oriental Pearl City Plaza.

首届中国全能挑战赛:明珠之战将在8月26日至27日,于美不胜收的东方明珠塔下——城市地标东方明珠城市广场举办。活动由上海体育总会、上海体育发展基金会及上海东方明珠广播电视塔主办,泳泰健身承办。

The events for the China Throwdown consist of strength, stamina, endurance, bodyweightand skill based movements. Whatever your training background is, there is a challenge for you!
Competitors can enter one or multiple events, and heats will continue through both days. It’s up to the athletes to arrange their own time.

中国全能挑战赛的项目由力量,毅力,耐力,徒手以及基本技能动作组成。无论你的训练背景如何,这里都有一个挑战等着你!
参赛者可以参加一个或多个项目,比赛将持续两天,运动员自行安排时间。

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

Overview 项目一览
1. 全面强健 Cross Training
2. 举重 Powerlifting
3. 仰卧推举 Bench Press Challenge
4. 硬拉 Deadlift Challenge
5. 二头弯举 Strict Curl Challenge
6. 壶铃竞技 Kettlebell Sport
7. 壶铃摇摆 Kettlebell Swing Challenge
8. 大力士 Strongman
9. 街头健身 Freestyle Street Workout Bar Challenge
10. 自由杂技瑜伽 Team Acrobat Freestyle

We will introduce the rules one by one on the next days.
我们会在接下来的时间逐一介绍每个项目的规则。

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

Monday:
5:00pm, 6:15pm, 7:15pm,
8:15 pm Kettlebell

Tuesday:
6:30am, 1:00pm (30mins), 6:00pm, Basic/Tech(45min), 6:45pm Bootcamp,
7:30pm Power Bodybuilding
7:30pm MMA, 8:30pm Muay Thai

Wednesday: 
6:30am, 5:00pm, 6:15pm, 7:15pm, 8:15pm Kettlebell
7:15pm Muay Thai

Thursday:
1:00pm (30min), 6:00pm Basic/Tech, 6:30pm Bootcamp (45min), 7:15pm Power Bodybuilding, 8:30pm
7:15pm MMA, 8:30pm Muay Thai

Friday:
6:30am, 6:15pm, 7:15pm
7:15pm MMA

Saturday: 
10:00am, 11:00am Gladiator, 2:00pm Introduction
5:00pm Power Bodybuilding
12:00pm MMA

Sunday: 
2:00pm
4:00pm Free Sparring

Open Gym
Mon - Fri 6:30am - 10:00pm
Sat - Sun 9:30am - 6:00pm

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

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)