Thursday, December 11, 2008

Katatetori Tenkan Variations and Birthday Rolls

We worked from katatetori tenkan tai sabaki tonight based on Sensei's observation of the group during aiki taiso. From katatetori tenkan we did kokyunage, iriminage, shihonage, sumi otoshi and some exotic variations. Then we threw Ed L. for his 43 birthday rolls which is always fun. We ended up with some randori practice for those that are getting ready to test.

I pooped out pretty quickly, tonight. Ugh. Good to be there, though.

Thursday, December 04, 2008

Yokomenuchi and Test Prep

Still faded out before the end of class but did okay. We're prepping several people for tests. Tonight we worked from yokomenuchi tai sabaki. We did yokomenuchi sokomen iriminage, yokomenuchi kotegaeshi, yokomenuchi shihonage, and yokomenuchi iriminage. Sensei also interspersed a couple of randori for the people up for testing and some test practice at the end.

Thursday, November 13, 2008


Well, I lasted a lot longer than I have been even though I missed last Thursday. (I worked late, again. T. and I did go to the victory celebration, though.)

We worked on shomenuchi ikkyo variations leading to shomenuchi bokken-dori - ikkyo, ikkyonage, kokyunage, and sumi otoshi and subtle flavors of those. Fun stuff! I really enjoyed class tonight even though I ran out of steam in a little over an hour. From then on I jumped into a group and tried almost every technique, sometimes only getting to be uke or nage but usually both.

Thursday, October 30, 2008

Too Far Out of Shape!

I missed Sensei's birthday on Tuesday. Ah, well.

I got to class on time tonight and ran myself ragged again. I have lost so much stamina! Aargh!

We worked on ushiro attacks tonight. Ushirodori kokyunage, iriminage, sankyo, jujinage, etc. Good stuff but I spent most of the evening watching everyone else work out. Very frustrating. Going once a week is too much and twice is not enough!

After class we took Sensei to Kiku Ya for sushi for his birthday.

Thursday, October 23, 2008

Aikido - Test Prep

Showed up late and quit early - stomach nausea/pain (stress?).

Started with hanmi handachi practice - nage kneeling, uke standing - with shihonage and sankyo. We then did the same techniques standing up. Next, some multi-uke combinations leading toward randori practice.

Thursday, October 16, 2008

Aikido - Small Class Tonight

I arrived late and faded quickly.

Tuesday, October 07, 2008

Aikido - Yokomenuchi Shihonage

Ed was promoted to nikkyu so now he's wearing a brown belt. We started with yokomenuchi shihonage, one of my favorites. We then started working on using udefuri choyaku undo as the taisabaki for shinonage, kokyunage, sankyo and more. I'm so far out of shape that I need to work in a group of three or I get winded during the first round! I ended getting so tired that I got sloppy that my hand slipped on a sankyo ura fall and I pushed my right shoulder a little to far. No major pain but it definitely feels like it was slightly dislocated.

Monday, October 06, 2008


Elliptical Trainer: 20 minutes, level 6, Pace from mid- to high-40s, HR in the 130s (started at a slower pace to keep it there.

Thursday, October 02, 2008

Aikido - Nikkyu Test

I'm back... but pooped! Ooof!

E.L. tested for Nikkyu tonight.

Wednesday, October 01, 2008

Gym - 9/1/2008

Elliptical Trainer: 20 minutes, level 6, Pace from mid- to low-40s to keep HR under 153

Monday, September 29, 2008

Gym - 9/29/2008

T, A and I went to the gym this evening.

Lifecycle: 9 minutes, level 4, ~80 RPM

Elliptical Trainer: 11 minutes, level 6, Pace from mid- to high-40s to keep HR under 153

Tuesday, September 23, 2008

Gym - 9/23/2008 - I'm 50.5 today!!!

Elliptical Trainer: 20 minutes, level 6, Pace from mid- to low-40s to keep HR under 153

Tuesday, September 16, 2008

Gym - 9/16/2008

Went to the gym with T. early this morning.

Elliptical Trainer: 20 minutes, level 6, to keep HR under 153 my pace dropped from the low 50s to mid 40s

Friday, September 05, 2008

Gym - 9/5/08

Elliptical Trainer: 16 minutes, level 6, to keep HR under 153 my pace dropped from 50 to low 40s

Friday, August 22, 2008

New Eating Plan - Progress Report

I'm starting my third no-eating day. I start a bit hungry but after a couple hours it's not so bad. The benefits for the eating days is that I'm already breaking the "I want something to eat even though I'm not hungry" habit. I'm down six pounds after two no-eating and two eating days. It's a start - a good one!

Wt: 315

Gym - 08/22/08

Elliptical Trainer: 16 minutes, level 6, to keep HR under 153 my pace dropped from 50 to high 30s

I stayed too late at work and didn't go to Aikido last night.

Wednesday, August 20, 2008

Gym - 08/20/08

Elliptical Trainer: 15 minutes, level 5, to keep HR under 153 my pace dropped from 50 to low 40s

Tuesday, August 19, 2008

Gym - 08/19/08

Elliptical Trainer: 14 minutes, level 5, to keep HR under 153 my pace dropped from 50 to low 40s

Monday, August 18, 2008

Aikido - Weapons

T. and I went to weapons practice this evening. I was hungry from not eating (see prior post) but I did okay. We worked on jo kata one and two and bokken kata one and two.

New Eating Plan

In addition to restarting my gym workouts, I'm also going to start going to Aikido on Thursdays to begin with. I'm also going to be getting back to controlling what I eat. I will be recording my protein, fat and carb totals and my weight daily. I am also going to try a "intermittent fast" program to see how it works for me. The fasts are about 24 hours long and run from just after my evening meal to the following day's evening meal. My initial plan is to fast from Sunday evening until Monday evening, Tuesday evening until Wednesday evening and Thursday evening until Friday evening. On the day following each fast I'll be eating extra but I plan on still holding a low-carb line. I will adjust as I see how it works for me.

Today is the first fasting day. I've already been to the gym and am feeling a mite peckish. :-)

Gym - 8/18/08

Okay, starting again. THIS time for sure, Rocky.

Triceps pull-downs: 3x10 @ 75 lbs
Lat bar rows: 3x10 @ 80 lbs
Leg press: 3x15 @ 90 lbs (45 lbs/side) (knees a little crackly but not painful)
Leg press toe raises: 3x15 @ 90 lbs (45 lbs/side)
13 minutes on the Elliptical, level 6, pace in the mid 40s to keep my HR below 153

Friday, August 08, 2008

Gym - 08/08/08

My legs were better, today. I still had to hold my pace down to keep my heart rate below the 80% level for people my age (153)

15 minutes on the Elliptical, level 6, pace upper 40s rpm, HR 151
Triceps pull-downs: 3x10 @ 80 lbs
10 minutes on the Lifecycle, level 2 to cool down while waiting for A.C. to finish working out

Thursday, August 07, 2008

Gym - 8/7/08

My legs were more tired today than on Monday. I had to hold my pace down to keep my heart rate below the 80% level for people my age (153)

10 minutes on the Elliptical, level 5, pace low 50s down to low 40s rpm, HR 153

Monday, August 04, 2008

Gym - 8/4

Restarted my membership, today. I've been feeling pretty out-of-it, physically, so I really need to get back with it. A.C. and I started a year ago. I did about 6 months of pretty good attendance and then petered out.

10 minutes on the Elliptical, level 5, pace 52 rpm
Triceps pull-downs: 3x12 @ 50 lbs
Lat bar rows: 3x10 @ 75 lbs

Thursday, May 29, 2008

Cut Short!

I got to class a bit late but started warming up with the rest. A.O. sensei was continuing from Tuesday's class (which I missed), teaching extension, foot-work and movement in katatori kokyunage variations. I had to stop about half-way through class because my stomach got upset. *sigh*

Monday, May 19, 2008

Jo Kata No. 1 and Some Kumi Jo Precursors

T.G. sensei had us work backwards through the last 13 steps of jo kata number 1 in small steps. First we did steps 19 through 22 then added 16, 17 and 18 followed by 16 through 22. We stepped back that way until we were doing 10 through 22 then we put it all together from 1 to 22. We also worked on some of the initial attacks in the kumi jo.

Thursday, May 15, 2008

Yokomenuchi Omote

After warming up we started with the yokomenuchi omote (I think) tai-sabaki, nage mirroring uke's attack, high atemi and all. From this entrance, we finished with everything from kokyunage (several), kaitenage, katamiwaza (pinning throw), and sankyo. We finished with a round of randori for everyone!

Tuesday, May 13, 2008

Kokyunage and Iriminage Variations

We warmed up then started with a "sticky hands" variation to teach us to move and blend and redirect. We followed that with several kokyunage responses, directing uke to one side or another. This lead to several iriminage variations and we ended with another kokyunage.

My gi pants gave up the ghost or, rather, I've given up on them. I hope my new gi pants get here on Thursday! T.D. also clued me in to using clear packaging tape to do the repairs. I might try that, too. Then I'd have a backup pair.

Monday, May 12, 2008

Jo Suburi

T. and I started going to weapons class, again, this evening. Woo-hoo!

Thursday, May 08, 2008

Tanto and Jo Dori

After warming up, we worked on munetsuki kotegaeshi and alternated taijutsu with tanto dori and jo dori. We had a lot of fun. I really like working with weapons. My knees and right shoulder took a bit of a beating with the ukemi but nothing major or debilitating.

Tuesday, May 06, 2008

Katatetori Variations

After warming up, we worked on responses to katatori. First was a reversing kokyunage followed by three sokomen iriminage variations; entering in front, entering behind, and stepping under uke's arm with a tenkan turn. Next, we did the same entry into kokyunage followed by kaitenage. Then from the same under-arm entry we did kokyunage without turning which means uke has to swing around nage into a roll along with a variation where nage kneels at the throw.

Great class, tonight! Lots of variety and I had enough energy to make it through class without sitting out.

Thursday, May 01, 2008

Birthday Rolls for S.J.

After warming up we picked up where we left off Tuesday. Tai no henko means - I think - the first body movement in response to an attack. We worked on a tenkan response to katatetori leading to shihonage, iriminage, and kokyunage. Those were fairly involved techniques but we also did some quick kotegaeshi, sumi otoshi and shihonage. We finished with S.J.'s birthday rolls and several rounds of Randori. I only sat out part of two techniques and only then after practicing for quite a while on each.

Tuesday, April 29, 2008

Full House

The dojo was packed tonight. We have a new bunch of students which is always great. We did a lot of stretching and warming up which I really need since I missed last Thursday's class. We worked on ryotetori attacks starting off with a tenchinage response and then henkawaza - changing - into kaitenage. Fun stuff (as usual).

Tuesday, April 22, 2008

Basic Blending

Tonight, after warming up, we worked on some basic blending skills. We started with a katatetori tenkan turn then used that as the opening for kokyunage. The we went to katateryotetori sokokmen iriminage and then to katateryotetori kokyunage.

Thursday, April 17, 2008

Quick Munetsuki Variations

I arrived late so I missed out on the warm-ups. We worked on techniques straight from the munetsuki taisabaki: kotegaeshi, one that was kinda between kotegaeshi (with one hand) and kokyunage, kaitenage, and a couple weight-underside kokyunage throws from the forearm and one from the shoulder, and sokomen iriminage.

Tuesday, April 15, 2008

Gym 4/15

20 minutes on the Elliptical, level 5, heart rate: 145, pace 58 rpm

Monday, April 14, 2008

Food Free Day

I ate nothing all day. I only drank water and tea (no additives).

Saturday, April 12, 2008

Gym 4/12

A.C. and I went to the gym for cardio.

20 minutes on the Elliptical, level 5, heart rate: 160, pace 60 rpm

Thursday, April 10, 2008

More Kihon Waza

More of the basics, tonight. We worked on katatori taisabaki to begin with and then moved on to katatori nikkyo and ikkyo (with some variations), and iriminage.

Tuesday, April 08, 2008

Kihon Waza - The Basic Techniques

This was the first night of the new session. We had a large class and half a dozen were new people. Sensei took us through the less strenuous - but still necessary - warm-ups and emphasized being relaxed and breathing. He was also teaching, by example, the more advanced students how to teach. There are now three parent/child pairs in our class including T. and me. S'all good.

Thursday, April 03, 2008

Aikido - Sensei's Back!

Sensei was sick on Tuesday, not counter-fooling us! I thought that A.O. sensei, being a young energetic guy, really lead us in a high-energy, exhausting, exhilarating class on Tuesday. This evening, Sensei led us in a moderate-energy class that was even more exhausting and exhilarating! We started with yokoukemi - side fall - practice and then moved to katatecosadori and munetsuki attacks doing short and quick as well as traditional responses - largely iriminage.

Tiring class - lots of hard side-falls but I like those, even if they are a bit hard on my shins and knees (because I'm still working out the kinks).

Tuesday, April 01, 2008

April Fools - All of Us!

Sensei got us all, today, for April Fools day. We were going to trick him by all showing up early and paying on time. He fooled us by not showing up! A.O. sensei led the class in his usual, high-energy style. We worked on lots of basics but with variations for some who are testing for higher kyu ranks - lots of variations - on katatetori, munetsuki, shomenuchi, and yokomenuchi. We ended with a quick round of randori for everyone. Tiring but good. I think I only sat out one technique.

Thursday, March 27, 2008

Birthday Rolls, Part 2

California rolls, that is! T. and I arrived just in time for class after spending the day in Anaheim with my cousin and his family. Tonight, Ginny Whitelaw Sensei taught. She spent the first hour showing us the way to Move to Greatness and the second hour showing how Aikido informed her thinking about movement. It was a good class.

After class, we took Whitelaw Sensei out for sushi. Sensei also said it was for my 50th birthday.

Tuesday, March 25, 2008

Birthday Rolls!!!

We worked on some quick variations on basic techniques, tonight: Katatori kokyunage, yokomenuchi kokyunage, yokomenuchi iriminage, munetsuki iriminage. We also worked on some tantodori techniques like munetsuki katamewaza and munetsuki sumi otoshi. We also did my birthday rolls. I turned 50 on Sunday so I did 50 rolls with the rest of the class throwing me! I was so tired at the beginning of class I didn't think I would make it but doing it charged me up enough to get through. T. also came to class tonight so she could throw me, too. She might start coming once a week which would be cool.

Saturday, March 22, 2008

Gym 3/22

20 minutes on the Elliptical, Avg heart rate: 151

Thursday, March 20, 2008

Aikido - Basics

After warming up (which nearly wore me down, I've been away so much!) we worked on munetsuki variations (kotegaeshi, ikkyo, nikkyo, sumi otoshi), shomenuchi variations (kotegaeshi, ikkyo), yokomenuchi sokomen iriminage, ryotetori kaitenage, and ryotetori sankyo. I had to sit out a bit toward the end.

Thursday, March 06, 2008

Aikido - Kosadori Variations

After warming up we worked on katate kosadori responding with variations of kokyunage and shihonage. I made it all the way through class, tonight, but I was getting pretty ragged at the end. Afterward, we went to Kikuya to celebrate M.R.'s shodan.

Weight: 296

Tuesday, March 04, 2008

Aikido - Shodan!

At the beginning of class Sensei promoted M.R. to shodan following his test on Saturday. Sensei then gave him "professional hakama lesson".

My back didn't hurt too much and I was able to make it all the way through class. We worked on katatetori techniques with ryotetori tenchinage thrown in there.

Weight: 298

Saturday, March 01, 2008

Aikido - More Seminar!

My back started seizing up again a few minutes into the first technique. I went through a couple techniques but, finally, had to bow to reality (if only my back would let me bow!). I took a bunch of pictures of the class and the tests. Very inspiring! Great tests. M.R.'s test went well. Actually, they all did.

Friday, February 29, 2008

Aikido - Seminar, First Night

We started class by mixing it up running around and avoiding people to warm up. Aikitaiso followed and some rolling. I got dizzy and out of breath. I got up for one technique and sat out the rest of the evening. Drag! I watched the test at the end and I was impressed.

Thursday, February 28, 2008

Aikido - Shodan and Seminar Prep

Still prepping M.R. for his shodan test on Saturday. After warming up, we worked on yokomenuchi iriminage variations. We ended with several rounds of randori (I got to do one and participate in one) and M.'s final pre-test.

Weight: 298

Tuesday, February 26, 2008

Aikido - B.N. Birthday Rolls!

Oy! My first class this month and third in a month and a half! I'm back, though, and feeling good.

After stretching and warming up, Sensei worked on seventh kyu test requirements for several of our newer students and two guys from his school Aikido class. We also threw B.N. for his birthday rolls. I got dizzy and tired quite a few times but I felt positive all the way through. It was great!

This coming weekend we are hosting a seminar at Jiai Aikido. So it's going to be a busy week of Aikido after jumping back in.

Wt: 298

Doctor's Appointment

I had a doctor's appointment, today. It was the fastest I've ever been served - I never even sat down in the waiting room. My blood pressure was 113/78! My feet have stopped hurting from plantar fasciitis, too.

I've set up an appointment for a sigmoidoscopy on March 17. While I won't get the whole 17,000 foot experience, I hope it's good enough to get The Certificate.

Gym 2/26

A month and a half off!!!

StarTrac Elliptical: 20 minutes, cadence high >100 (different machine!), heart rate: 165+

Weight: 300

Thursday, January 31, 2008

Aikido - Test Prep

M.R. is preparing for his shodan test so we worked on bokken dori tonight. We started with hand arts - shomenuchi kokyunage, shomenuchi kotegaeshi and shomenuchi sokomen iriminage - and the did the same with a bokken. Fun stuff! After M.R. did a couple randori I was uke for randori for someone getting ready for rokkyu test.

Tuesday, January 22, 2008

Birthday Rolls for P.H.!

We worked on katatetori kokyunage uchi, tonight. Nage sweeps uke's grabbing hand outward and steps and turns next to uke under his arm. Slide forward and extend arm to throw. There's usually an atemi while stepping under. We did several variations including starting with a tenkan leading to the uchi move and one where nage doesn't turn but takes another step so uke must step around and roll the other direction. Fun stuff! We also did one where instead of sweeping the hand out we pushed it across leading into sokomen iriminage.

Weight: 309

Monday, January 14, 2008

Gym 1/14

Lifecycle: 15 minutes, level 5, 90 RPM, HR 153 - my right knee was tightening up so I dropped from level 6 to level 5 after two minutes

Sunday, January 13, 2008

Gym 1/13

Lifefitness Elliptical: 20 minutes, level 6, cadence mid-50s, HR mid-160s

Weight: 305

Tuesday, January 08, 2008

Aikido - Munetsuki Variations

After warming up Sensei gave P.F. his yonkyu test. He did it early in the night so his son could participate in the test. After that Sensei ran us through munetsuki sokomen iriminage with and without tenkan, munetsuki kokyunage, munetsuki iriminage - the short, direct, downward version and the omote chin thrust versions.


Weight: 310 - Hmm... this fasting stuff works!

Monday, January 07, 2008


I am fasting, today. I'll see how far I can get...

Update: I made it all the way through with only water, iced tea (plain) and my vitamins and meds.

Gym 1/7

StarTrac Elliptical: 20 minutes, level 6, cadence high ~100 (different machine!), heart rate: 154, avg 148
Triceps pull-downs: 1x15 @ 90 lbs
Lat bar rows: 1x13 @ 75 lbs

Weight: 315

Saturday, January 05, 2008

Gym 1/05

Lifefitness Elliptical: 14 minutes, level 5, (11 minutes in high 50s, 1 minute in the high 60s (sprint), 2 minutes cooling down) heart rate: 154

Friday, January 04, 2008

Gym - 1/04

Lifefitness Elliptical: 12 minutes, level 5, (9 minutes in high 50s, 1 minute in the high 60s (sprint), 2 minutes cooling down) heart rate: 154


Weight: 314 - some of that water weight is dropping off.

Thursday, January 03, 2008

Aikido - Sankyu!

Sensei promoted me to sankyu tonight after my test on December 22nd. Woo-hoo! Tonight, however, I was completely out of breath the whole night though, somehow, I didn't end up sitting out much. After stretching and warming up did some ukemi practice in the form of ryotetori kokyunage. Then we worked on yokomenuchi variations from the different taisabaki. Sensei also put M.R. (testing this year for shodan) and S.W. (testing next week for nidan) and P.H. (testing this year for nidan) through some paces. We all took turns with mini-randori starting on our feet but spending a portion of our time working from our knees.

Weight: 319

Wednesday, January 02, 2008

Gym - 1/2/2008

Slowly restarting!

Lifecycle - 10 minutes - 6 minutes on level 6 at high 80s and 4 minutes on level 5 at low 90s

Weight: 320 (didn't take my little water pills regularly in the last two weeks and ate a lot of carby stuff in the last two months)