Saturday Class Structure
We have decided that due to increased numbers of you guys and gals to add a 3rd class to Saturday mornings timetable.
Starting with immediate effect Saturday mornings will now look like this:
8am-9am= CrossFit WOD
9am-10am= CrossFit WOD
10am-11am= CrossFit WOD
If you have any feedback that you want to give us please feel free to catch us in the gym/facebook us or send us an email @ info@theboatshedfitness.co.uk
Thanks- Pete & Mike
Easter Timetable
G’Day All,
Easter Opening Hours & Classes:
Good Friday 6th April=
Normal Opening Hours/Classes
Saturday 7th April=
Normal Opening Hours/Classes
Easter Sunday 8th April=
Train with the Trainers 9am-10am
Monday 9th April=
CrossFit 8am-9am
Met Con 9:30am-10:30am
Tuesday 10th April=
Back to normal Opening Hours/Classes
CrossFit Classes
Due to the increasing numbers of you guys and gals we have decided to add another evening CrossFit class on Tuesday’s starting with immediate effect (i.e 3rd April)
This class will run from 5pm-6pm and should ease the pressure off the 6pm class.
Therefore Tuesday nights will look like this from now on:
5pm-6pm= CrossFit
6pm-7pm= CrossFit
7pm-7:45pm= Met Con
7:45pm-9pm= Open Gym
Thanks for continuing to be so awesome!
Coconut Cashew Chicken
Coconut Cashew Chicken – Serves 4
(courtesy of The Paleo Diet Cookbook by Dr. Loren Cordain)
4 skinless/boneless chicken breasts (pounded thin with meat tenderizer)
1 cup coconut curry (2 tbs extra virgin olive oil; 1 medium chopped onion, 1 Green pepper diced, 1 small chopped tomato, 4 garlic cloves crushed, 1-1inch piece fresh ginger root, 1 tbs salt free garam masala spice blend, 8 ounces coconut milk/half a tin)
1/4 Cup Chopped Cashews (although I went for half a cup because I love cashews and god forbid we had too much good fat..)
Combine chicken and curry, marinate in fridge for at least 2 hours. Remove from refrigerator 30 minutes before cooking. Preheat oven to 180 degrees. Place chicken on wire rack and cook for 20 minutes, turning at half way point. Remove from oven and scatter with cashews.
Enjoy ladies and gents..
Paleo Treats…
We all enjoy a good treat whether it be something sweet or something savoury. I certainly know I do and the fact that I have been crossing off on my calender a count down until krispy kreme in Cardiff opens today says it all!
However we have a few receipes that can help you stay on the straight and narrow whilst still satisfying those taste buds of yours.
Here are a few ideas for you to try which are simple to make coustesy of one of our members (thanks Karen!)
Paleo Pancakes-
4 whole eggs
3-4 tablespoons of ground almonds
2-3 tablespoons of whey protein (flavour is your choice)
At this point whisk up…
Xtras to add to make them super paleo pancakes…berries after you have whisked or desiccated coconut
Fry off in a non stick pan and serve with some mashed banana or spread some peanut butter over- LOVELY!
Peanut Butter Balls-
1 cup of dates (de-stoned)
1/2 cup cashews
2 tbsp peanut butter (organic Meridian if possible)
Dribble vanilla essence (optional)
Add all ingredients in a food processor until it resembles chunky breadcrumbs then roll into balls and pop them in the fridge. I didn’t have meridian peanut butter so I used organic stuff and I may have added too much vanilla but you can add more or less of each ingredient depending on preference!
Enjoy!
Revised Timetable starting Week beginning 11th April
*Bank Holiday Opening Times*
Good Friday – 8am – 10am = Open Gym
10am – 10.45 = Met-con
Saturday 23rd – Normal opening times
Sunday 24th – Closed
Monday 25th – 8am – 10am = open gym
10 – 10.45 = Met Con
11am – 12pm = CrossFit
This timetable will take effect the week commencing Monday 11th April:
Open gym members can now access the gym at anytime there are no classes being held. Last entry permitted 1hr before closing. Please note opening hours.
Opening hours are Mon – Fri = 6.30am-1pm, 3pm-9pm
All new members and new pay & play members must attend intro classes first
Monday
6.45am – 7.30am = Met Con
12pm– 12.45pm = Met Con
6pm – 7pm = CrossFit
7pm –8pm = HKB
8pm – 8.45pm = Intro Class
Tuesday
6:30am-7:30am = CrossFit
10am -10:45am – Women’s Only Met Con
6pm – 7pm = CrossFit
7pm – 7:45pm = Intro Barbelles
Wednesday
6.45am – 7.30am = Met Con
12pm – 12.45pm = Met Con
6pm – 7pm = Bar-belles
6pm – 6.45pm = Met Con
6.45pm – 7.30pm = Intro
Thursday
6:30am-7:30am = CrossFit
6:30pm – 7:30pm = HKB
7.30pm – 8.30pm = CrossFit
Friday
6.45am – 7.30am = Met Con
12pm – 12.45pm = Met Con
6pm – 6.45pm = Met Con
Saturday
9am-10am = CrossFit
10am – 11am = Met Con
11am – 12:15pm = HKB lifting club
11am – 1pm = Open Gym
Sunday
10am – 11am = Met Con
12pm-1pm = CrossFit Free Taster (By Appointment only- Please Contact Pete or Michael)
11am – 1pm = Open Gym
Intro Classes – We take a step back in intensity and focus on developing correct movement patterns and progressing you safely. Here we teach you the basics of moves we use in our classes. Kettlebell swings, deadlifts, squats etc so that you can perfect technique and learn in a conducive environment. Doesn’t mean it’s easy though!
Metabolic Conditioning (Met Con) – Aimed at driving your metabolism through the roof. This class is varied and will constantly challenge your body to keep achieving results. A healthy dose of bodyweight calisthenics, kettlebells, running pretty much anything the instructor can think of…!
HellsKettleBells – The Boat Shed is the new home of the HKB bootcamp which has been helping people to drop a stone in a month for nearly a year now.
CrossFit – A blend of Weightlifting, Gymnastics movements and High Intensity Cardio
Bar-belles – Ladies, strong is the new skinny! In this women’s only class, we’ll show you how to lift weights safely and correctly so that you can sculpt the body you want.
Women’s Only – As it says on the tin. A class open to women only, that doesn’t mean it’s easier though.
HKB Lifting Club – Learn the lifts and how to train for kettlebell sport competitions or Girevoy sport as it’s known.