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Sussex at last!



Phew! It's been a long time coming and it's just a surreal feeling that I'm finally heading to university! I'm going to be studying economics; seems I'll get a lot of work set on my plate when I finally graduate! I'm looking to maybe meet a few people before school starts as well to maybe ease the overwhelming amount of new people and places I'm going to be seeing in these few weeks. Give me a message if you want a chat! Oh, and just in case you have any extra room spaces you need filling, I'm more than capable :-P


Hope to get to know you all soon!



The Challenge



Hey everyone,

This Sunday is perhaps going to be a challenge to rival the rest of my life's experiences. Every year the North of England holds a charity run called (Wait for it.....) the Great North Run. I'm taking part in this half-marathon, but with a twist; I'm going to be pushing my step-brother Thomas Pugh in his wheelchair! He was born with a degree of cerebral palsy of which left him confined to a wheelchair his entire life. So! This Sunday, we thought we'd set ourselves a challenge and run the entire Great North Run together! Us, along with his two colleagues and carers, are going to be running in pirate suits (gotta love national speak like a pirate day!). 

What I challenge you to donate to our charity KidsCan, and help to support us while we absolutely push ourselves to the limit on Sunday! Afterward, if you would like to see pictures or perhaps videos from the event, let me know and I'll put them up on my facebook for you.


If you would like to donate to me for the event, follow the upper link. If you want to support my brother, Thomas, then please click the lower link. Thank you for reading.

Randomised workouts and the defeats will come Chris



Chris hold onto those days where you are still beating your son, by the sounds of it, it won’t be for much longer. Then it will be role reversal, he will be letting you win the odd point here and there to keep you interested and thinking you have a chance in the game.

With all this hand eye coordination going on I hope you have put a team in for the staff rounder’s event next Wednesday? (slight plug for the event)

Well as it’s the end of term, at Sussexsport we like to treat it a little like the end of school when planning classes, you know when you can wear anything you want in on the last day of term. So this week we have been looking at making classes a bit more randomised.

I am not sure where the idea came from but to make classes randomised the idea brought me back to a book I read a few years ago called ‘The Dice Man’. This book is about a psychologist who decided to live his life by the role of a die. Ok, it is not totally randomised as he has to make the six choices for which the die decides. This can make life exciting and  change your behaviour towards certain things as you will make some general choices for the way you ‘normally’ live but also you will write down some ‘risks’ that you want to try but may not do if you make the decision.

So coming back to making things randomised, like everyone I want to be able to compete against Usain Bolt, run a marathon under 3 hours, get a clean and jerk over 100kg, be a combative midfield player running from box to box. But alas, being great at all of these at the same time is impossible. So how can I make training fun, varied and surprising, well, through the role of a die.

In order for this to happen you have a workout randomiser, used by Dan John ( Roll the die once to select your exercise. Roll the die again to select your session.


Roll One

Roll Two

1.  Treadmill

1.   Tabata (Work 20s : Rest 10s x 8)

2.  Cross Trainer

2.   20 minutes continuous @ 705% max heart rate

3.  Rower

3.   Work 40s : Rest 20s

4.  Bike

4.   6 x 400m sprits

5.  Stepper

5.   4 x 4 @ 90% max heart rate

6.  Arm Bike

6.  10 x 100m sprints


If you are more interested in strength workouts then why not use this version adapted from the Dan John randomised workout

Roll One:    Lift of the Day

Roll Two:    The Program

Roll Three:  The Finisher


Roll One: Lift of the Day

  1. Press
  2. Squat
  3. Pull Ups
  4. Clean
  5. Deadlift
  6. Clean and Jerk


Roll Two: The Program

  1. 8 repetitions then sprint
  2. 5-3-2 (first set 5 reps, second set 3 reps, third set 2 reps
  3. 3-3-2-1-1-1-1-1
  4. 20s of lifting, 10 seconds of rest x 8
  5. 3 sets of 8 with one minute rest between sets, select two exercises for this
  6. Fifty-Five reps, anyhow you like, sets of singles,10’s, 5’s so long as you total 55 repetitions

Roll Three: The Finisher

  1. Sled pulls sprints
  2. Sled pushes
  3. Farmers Walks
  4. Rope Waves
  5. Med Slams
  6. Burpeees


Why not give it a go. It could decide your lunch time team options. So and so wants to play badminton; so and so wants to play table tennis; so and so wants to go for a walk to Stanmner park. Get the office die out and let it decide for you.

  1. Badminton
  2. Table Tennis
  3. Walk
  4. etc
  5. etc
  6. etc