San Francisco Shotokan Karate Club

CONGRATULATIONS! You have completed 6 months of 10 Minutes A Day training! Thank you so much for your participation!... Keep up the hard training! OSU!

...because somebody's got to hold down the fort when Sensei and our dojomates are away on their summer excursions. #karatelife #onlytakestwotokumite #macattack

Miyoko received her black belt on Sunday. Now we begin the fun stuff! Congratulations!!

A little late on the post, but never too late to congratulate the newest addition to the SFSKC dan-grade family. Miyoko-san was awarded Shodan earlier last month by Sensei Field... and we couldn't be prouder! Ossu!! #ramenandbeer #shodan #nowthefunbegins

Karate memories 2016 and New Years Day 2017!

CONGRATULATIONS! You have completed 6 months of 10 Minutes A Day training! Thank you so much for your participation!... Keep up the hard training! OSU!

Ten Minutes A Day Week 26: Day 182 (Sunday) - LAST DAY! Warm up/stretch.... Yoi! Final Challenge! o Perform 3 Gojushiho Dai, starting opposite leg forward. Finish with 1 Gojushiho Dai and 1 Gojishiho Sho, normal.

Ten Minutes A Day Week 26: Day 181 (Saturday) Warm up/stretch.... Yoi! Shizen-tai, heiko-dachi. o Left leg forward kiba dachi/left gedan barai. Start out medium speed, gradually increase speed. o Bring left foot back to right foot and change sides, right leg forward kiba dachi/right gedan barai. o Step left foot across right foot, right chudan yoko geri keage/kiba-dachi, with hands in sparring position. o Then retreat back to starting position, shifting in kiba-dachi, right foot to left foot, keeping hands up in sparring position. o Step left leg forward kokutsu dachi/left shuto uke. o Bring left foot back to right foot and change sides, right leg forward kokutsu dachi/right shuto uke. o Shift left foot half step toward right foot, in kokutsu-dachi, right chudan mae ashi mawashi geri, with hands in sparring position. o Then retreat back to starting position, in kokutsu-dachi, right foot to left foot, keeping hands up in sparring position. o Left leg forward zenkutsu dachi/left gedan barai. o Bring left foot back to right foot and change sides, right leg forward zenkutsu dachi/right gedan barai. o Step in, left jodan mawashi geri/right chudan gyaku zuki. o Yame. Repeat entire set, starting right leg forward. Start medium speed, gradually increase speed. Repeat entire sequence, 1 set starting left leg forward, 1 set starting right leg forward, however, when changing legs between the two blocks, rather than bring 1 foot back to meet the other, jump and switch legs quickly in place. o TIP: when shifting or jumping, land softly to protect knees.

Ten Minutes A Day Week 26: Day 180 (Friday) Warm up/stretch.... Yoi! Perform 1 each of the following katas: Bassai Sho, Kanku Sho, Chinte, Sochin, Nijushiho. o May substitute other advanced katas, but must do at least 5 katas total.

Ten Minutes A Day Week 26: Day 179 (Thursday) Warm up/stretch.... Yoi! Light kicks in place; 10 mae geri, switch legs, 10 mae geri. Light kicks in place; 10 mawashi geri, switch legs, 10 mawashi geri. Left leg forward zenkutsu-dachi, gedan barai. o Rotate hips sharply to drive right leg forward, right mae geri, but landing the kicking foot even with left foot, right chudan choku zuki. TIPs: Keep knees bent, stay same height throughout. Punching hand finishes same time the kicking foot lands back on the floor. o Keeping legs bent, left mae geri, driving the kicking foot backward sharply, landing in right leg-forward zenkutsu-dachi/right gedan barai. Again, hand and foot lands at same time. o Left mawashi geri, stepping all the way forward, landing in zenkutsu-dachi/right gyaku zuki. o Rotate hips sharply, driving left leg back into right leg-forward zenkutsu-dachi/right gedan barai. o Repeat 5 times each side, medium speed. o Repeat 5 times each side, with speed.

Ten Minutes A Day Week 26: Day 178 (Wednesday) Warm up/stretch.... Yoi! Clockwork*. Shizen-tai, heisoku-dachi. o Right leg step back to 6 o’clock, left hand age uke/left leg forward in kokutsu-dachi. o Spin clockwise to 12 o’clock into kiba-dachi/right hammer fist strike. o Pivot on heels, toward 6 o’clock, changing to zenkutsu-dachi/left gedan barai. o Pivot on heels, toward 12 o’clock, right gedan barai/zenkutsu-dachi. o Step forward (to 12 o’clock) pivot on heels step forward, left jodan oi zuki/zenkutsu-dachi. o Yame. o Repeat 5 times. o Switch sides. o Repeat 5 times. * Karategram of Basic Directions. Ref: Okazaki T, Stricevic MV (1984). The Textbook of Modern Karate. New York, NY: Kodansha International/USA Ltd.

Ten Minutes A Day Week 26: Day 177 (Tuesday) Warm up/stretch.... Yoi! Perform 1 Gojushiho Dai, 1 Gojushiho Sho. From kumite-dachi (sparring stance) left leg forward. Sparring with invisible opponent. Stay in motion, never stopping. o 5 oizuki jodan. o 5 gyaku zuki jodan. o 5 nihon zuki (jodan oizuki, chudan gyaku zuki). o 5 nihon zuki (jodan gyaku zuki, chudan upper-cut (ura zuki)) o 5 sanban zuki (jodan, chudan, chudan) o 5 sanban zuki (jodan, chudan, gedan) lower stance with each punch, working legs. Switch legs. Repeat whole sequence.

FINAL WEEK! Ten Minutes A Day Week 26: Gojushiho Dai (Ranks 2 Kyu to 1 Kyu: Bassai Dai Ranks 3 Kyu and lower: Heian Nidan)... Day 176 (Monday) Warm up/stretch. Yoi! Perform 5 Gojushiho Dai. o Count out loud during at least 2 katas. There are 62 moves.