5K Every Day | RowAlong (16 Dec 2025)

5K Every Day - Episode 5: The Moth Joke & The Butt Scoop ProblemDecember 16th brings a slightly wonky row thanks to my foot plate being set too high from yesterday's failed 100-meter challenge (78 meters in three strokes - not quite the 100 I was aiming for). But we push through with an easy 22-minute 5K anyway.What to Expect This Episode: I finally deliver on my promise to end with a joke - except I put it at the beginning instead. My favorite Norm MacDonald bit about an existentially troubled moth takes up a solid five minutes, then we get into serious technique work about catch timing and why pausing at the front leads to the butt scoop problem.Today's Topics:The complete moth joke (RIP Norm MacDonald)Why my heels keep turning inward with the foot plate too highThe butt scoop problem: why pausing at the catch is badArms, tilt, knees - why the sequencing mattersStraight arms and forward tilt at the catchProfessional jealousy (didn't get to it - maybe tomorrow!)Updates on Premium 2K plan and app improvementsThe Technical Focus: This episode goes deeper on technique than usual - specifically about what happens at the catch when you compress into the front. The longer you pause, the more likely your butt escapes before your feet push. We work through how to roll in and instantly drive back.Perfect for: Anyone who needs a good laugh, wants to understand catch timing better, or just needs easy morning company on the erg.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.