Bring on Sufferfest

2013 events ride the crew training

Sufferfest

The weather is changing and it is getting darker earlier so it is that time of year where we bring out the bike trainers and start suffering inside together. Though Fall and winter we will be doing Sufferfest indoor cycling workouts Tuesday and Thursday evening starting at 6:30p. Once the rain really starts we will start Saturday morning sessions as well.

The Sufferfest – Introduction from The Sufferfest on Vimeo.

We just ask for $10 for drop ins or $200 for one year unlimited as part of Crew membership to help cover things like towels, water, the purchase of the videos.

So join us each week for a different Sufferfest video to keep things fresh and fun (in that painful sort of way). All you need to bring is your bike, a towel (we usually have some if you forget), a water bottle and get ready for a good :45 min to an hour+ workout! Trainers are first come first serve and come a bit early to set up and warm up, sufferfest will start at 6:30p.

Mr Crampy's Sufferfest Group

Open water swims

2013 swim the crew training

swim-2-620 Sunday morning open water masters swim group at beaver lake!

These swims we will be focused on an open water swim workout with a couple variations of drills to help build your open water swim skills while getting great workout in. Buoys will be set up and we will have a couple coaches on paddle boards to help out. The more people we get, the better the experience will be so invite your friends.

Open water masters swim

Please be there by 9a and ready to get in the water by 9:15a. We swim rain or shine, though if for some reason there is a conflict we will post on our facebook page that there will be no swim at least a week in advance. Be sure to bring your wetsuit, goggles, towel and BRIGHT Colored swim cap.

*Please note: there is a $10 fee for the workout to cover expenses and coaches time. Thanks!

**Fee included as part of Mr Crampy’s Crew membership

Fall 2012 Sufferfest

bike events the crew training

Fall 2012 session of suffering starts Thursday, Oct 11, 2012 at 7p.

Just $80 for the 10 class punch card or $10 for drop ins. Free for Crew members
Join us each week for a different Sufferfest video to keep things fresh and fun (in that painful sort of way). Once it starts raining we will also be doing saturday morning sessions so stay tunes.

Check out the videos at http://www.thesufferfest.com/

Bring your bike, a towel, a water bottle. Come a couple minutes early to get your bike set up and ready for a good :45 to hour long workout!

in love with stand-up paddle boarding

favorite things news SUP swim training

Hypr Nalu Hawaii

We are excited to announce that we are now a retailer for the beautiful Hyper Nalu Hawaii Paddle Boards!
We have an assortment of board styles in the shop now and more on the way.

Luckily on our last trip to Hawaii in June for the Honu 70.3 a friend recommended renting SUP boards from Hyper Nalu Hawaii for a long swim at Kona Pier. Of course with Kyle love for bamboo the boards caught his eye and he proceeded to talk Ian’s ears off about the boards for as long as I would let him.

Even in the not so smooth water that day in Kona the boards were fairly light weight, stiff and way more stable than the boards we had at home for swim clinics. This is due in part for the same reason Kyle loves his bamboo BOO bikes the layer of bamboo imparts additional stiffness and strength to an already high-performing board, all the while reducing its overall weight!

Kyle stayed in touch with Ian and we were happy to hear they had set up Adrenaline Adventures as local distributor that we could partner with to be able to share the boards with our friends.

Adrenaline Adventures also offers lessons and rentals for those that want to give it a try or improve their technique while we get to be one of the first retailer in the Pacific Northwest for the boards. You can come by and check out the boards, ask questions or check out a great online resource of information on SUP that covers a lot the basics.

I have to admit since we got the boards I have been going out a couple times a week and have become completely addicted to getting out on the water for such a good full body workout that goes really well with all the triathlon training I am always doing. I am especially looking forward to being able to continue to paddle through the winter and get in some great cross training for swimming with out spending to many hours in the dreaded pool. Also in my true triathlete style after watching the Round the Rock SUP race last Sunday I already want to try and get faster so I can try racing, especially the 13 mile distance 😉

Stay tuned we hope to have some demo days and other events though out the fall to be able to share the fun.

– MacBeth

 

 

Cyclocross Clinic with Matthew Hill

bike cyclocross events ride team the crew training

We are excited that Matthew Hill will be helping us with a cyclocross clinic this Saturday to help get everyone warmed up before the race on Monday.

Check out Matthew’s blog http://crosssports.net/ and/or fallow him on twitter @crosssports

Plan on meeting at the store at 1p and bring your cross bike (or mountain bike) ready to ride off road!

*Please note: there is a $10 fee for the workout to cover expenses and coaches time. Thanks!

**Fee included as part of Mr Crampy’s Crew membership

Zumba with Erin

training

Ready to transform your body and have fun doing it? Join us for Zumba, the Latin inspired dance exercise. You will have so much fun, yôu will forget your working out! Doesn’t matter if your an experienced dancer or have two left feet. No one is judging you here, so just let loose.

Classes are Monday, Wednesday at 10am and Friday at 6:15pm. Your first class is free, just $8 to drop in after that, and discounted packages are available.

So grab your friends and come join us.

Open water master swim

events swim the crew training


 

On Sunday May 6 we will be starting an open water masters swim group at beaver lake!

This swim we will be focused on an open water swim workout with a couple variations of drills to help build your open water swim skills while getting great workout in. Buoys will be set up and we will have a couple coaches on paddle boards to help out. The more people we get, the better the experience will be so invite your friends.

Be sure to bring your wetsuit, goggles, towel and BRIGHT Colored swim cap. Please be there and ready to swim at 9am

*Please note: there is a $10 fee for the workout to cover expenses and coaches time. Thanks!

**Fee included as part of Mr Crampy’s Crew membership

Tri-Style Tuesday Night Indoor Cycling Series

bike training

Get your 2012 training program off to a great start. Tri-Style Coaching (Coach Col), will be leading a 6 week session of Tuesday night spin classes. Classes will focus on improving cycling technique, building a strong base for your season, and developing increased power on the bike. Lemond Revolution bike trainers are available, you bring your own bike, nutrition and a towel. Session will be 70-90 minutes in length with some classes concluding with short transition runs off the bike for those interested.

Dates: Starts Tuesday January 10th for 6 consecutive weeks.

Time: 6:30 PM start time, come early to set up.

Cost is $55 dollars pre-paid, $10 for drop in.
Must have a minimum of 5 pre-paid participants or class will not be held.

RSVP or Questions: Colleen@mrcrampy.com

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Sufferfest Series 1

bike events ride training

9 weeks of suffering starting January 2012 $70 for the 9 week series and we would run one video a week possibly at a couple different times throughout the week but focused mostly on Saturday mornings. Check out the videos here http://www.thesufferfest.com/ and the schedule below.

Register online or come by the store.

Week 1 :: Wed Jan 4 6:30p & Sat Jan 7 noon
Local Hero time 85:00 Intensity 8/10

Week 2 :: Jan 11 6:30p & Sat Jan 14 9:30a
Downward Spiral 61:00 10/10

Week 3 :: Jan 18 6:30p & Jan 21 9:30a
Revolver 45:00 11/10

Week 4 :: Jan 25 6:30p & Jan 28 9:30a
Fight Club 60:00 9/10

Week 5 :: Feb 1 6:30p & Feb 4 9:30a
Angels 64:00 8.5/10

Week 6 :: Feb 8 6:30p & Feb 11 9:30a
The Hunted 61:00 8/10

Week 7 :: Feb 15 6:30p & Feb 18 9:30a
A Very Dark Place 54:00 9/10

Week 8 :: Feb 22 6:30p & Feb 25 9:30a
Hell Hath No Fury 75:00 8/10

Week 9 :: Feb 29 6:30p & March 3 9:30a
Revolver 45:00 11/10

Mr Crampy’s Email Newsletter

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