Andrew | Gryff & Lily’s Dad
@andrewofyfc.bsky.social
Software dev living in YFC. Husband & dad. Avid crossfit'er, runner and biker. I also enjoy BBQ :) Strava: http://bit.ly/2N2e6mz
Workout Jan 22
Woke up feeling like 💩 chills/sweaty/headache, not the greatest shape for an intense ride
Opted to just do a light/chill recovery ride for 20 minutes to flush the legs out. Low resistance, medium cadence, primarily a zone 1 ride
Here is hoping tomorrow is a better day
#FitnessSky
Woke up feeling like 💩 chills/sweaty/headache, not the greatest shape for an intense ride
Opted to just do a light/chill recovery ride for 20 minutes to flush the legs out. Low resistance, medium cadence, primarily a zone 1 ride
Here is hoping tomorrow is a better day
#FitnessSky
January 22, 2026 at 11:34 PM
Workout Jan 22
Woke up feeling like 💩 chills/sweaty/headache, not the greatest shape for an intense ride
Opted to just do a light/chill recovery ride for 20 minutes to flush the legs out. Low resistance, medium cadence, primarily a zone 1 ride
Here is hoping tomorrow is a better day
#FitnessSky
Woke up feeling like 💩 chills/sweaty/headache, not the greatest shape for an intense ride
Opted to just do a light/chill recovery ride for 20 minutes to flush the legs out. Low resistance, medium cadence, primarily a zone 1 ride
Here is hoping tomorrow is a better day
#FitnessSky
January 22, 2026 at 8:09 PM
Workout Jan 21
Strength => Bench 3RM: 87kg / 192lbs
50 60 70 80 84 88
Ugly last rep but it went up. Ties 3RM PR!
Conditioning => 30-24-18-12-6: Jumping Jacks + Lateral Burpees over bar
Weird combo, jumping over the bar brought my hate for burpees to a new level
#FitnessSky #garmin #bench
Strength => Bench 3RM: 87kg / 192lbs
50 60 70 80 84 88
Ugly last rep but it went up. Ties 3RM PR!
Conditioning => 30-24-18-12-6: Jumping Jacks + Lateral Burpees over bar
Weird combo, jumping over the bar brought my hate for burpees to a new level
#FitnessSky #garmin #bench
January 21, 2026 at 8:04 PM
Workout Jan 21
Strength => Bench 3RM: 87kg / 192lbs
50 60 70 80 84 88
Ugly last rep but it went up. Ties 3RM PR!
Conditioning => 30-24-18-12-6: Jumping Jacks + Lateral Burpees over bar
Weird combo, jumping over the bar brought my hate for burpees to a new level
#FitnessSky #garmin #bench
Strength => Bench 3RM: 87kg / 192lbs
50 60 70 80 84 88
Ugly last rep but it went up. Ties 3RM PR!
Conditioning => 30-24-18-12-6: Jumping Jacks + Lateral Burpees over bar
Weird combo, jumping over the bar brought my hate for burpees to a new level
#FitnessSky #garmin #bench
Welcome to January I guess 🤷♂️
a bald man is freezing in a dark room with the words " freezing in here mr. bigglesworth " above him
ALT: a bald man is freezing in a dark room with the words " freezing in here mr. bigglesworth " above him
media.tenor.com
January 21, 2026 at 1:49 PM
Welcome to January I guess 🤷♂️
Workout Jan 20
Normally today is low-2-med intensity rides to help recover from heavy squats.Today I woke up feeling good so pushed it a bit harder
Peloton
30min ride w/ Ally: 15.64, 162w avg power, 131 avg HR
15min tabata w/ Hannah: 7.9km, 176w avg power, 147 avg HR
#FitnessSky #garmin #peloton
Normally today is low-2-med intensity rides to help recover from heavy squats.Today I woke up feeling good so pushed it a bit harder
Peloton
30min ride w/ Ally: 15.64, 162w avg power, 131 avg HR
15min tabata w/ Hannah: 7.9km, 176w avg power, 147 avg HR
#FitnessSky #garmin #peloton
January 20, 2026 at 4:20 PM
Workout Jan 20
Normally today is low-2-med intensity rides to help recover from heavy squats.Today I woke up feeling good so pushed it a bit harder
Peloton
30min ride w/ Ally: 15.64, 162w avg power, 131 avg HR
15min tabata w/ Hannah: 7.9km, 176w avg power, 147 avg HR
#FitnessSky #garmin #peloton
Normally today is low-2-med intensity rides to help recover from heavy squats.Today I woke up feeling good so pushed it a bit harder
Peloton
30min ride w/ Ally: 15.64, 162w avg power, 131 avg HR
15min tabata w/ Hannah: 7.9km, 176w avg power, 147 avg HR
#FitnessSky #garmin #peloton
Workout Jan 19
Strength => Squat 3RM: 118kg / 260lbs
70 80 90 100 110 118
Conditioning =>
EMOM3: 20 Piked Taps + Situps => 60 + 31
2 min rest
EMOM3: 20 Piked Taps + Lunges => 60 + 40
Not much cardio conditioning today but my core took a beating
#FitnessSky #garmin #squats #core
Strength => Squat 3RM: 118kg / 260lbs
70 80 90 100 110 118
Conditioning =>
EMOM3: 20 Piked Taps + Situps => 60 + 31
2 min rest
EMOM3: 20 Piked Taps + Lunges => 60 + 40
Not much cardio conditioning today but my core took a beating
#FitnessSky #garmin #squats #core
January 19, 2026 at 4:47 PM
Workout Jan 19
Strength => Squat 3RM: 118kg / 260lbs
70 80 90 100 110 118
Conditioning =>
EMOM3: 20 Piked Taps + Situps => 60 + 31
2 min rest
EMOM3: 20 Piked Taps + Lunges => 60 + 40
Not much cardio conditioning today but my core took a beating
#FitnessSky #garmin #squats #core
Strength => Squat 3RM: 118kg / 260lbs
70 80 90 100 110 118
Conditioning =>
EMOM3: 20 Piked Taps + Situps => 60 + 31
2 min rest
EMOM3: 20 Piked Taps + Lunges => 60 + 40
Not much cardio conditioning today but my core took a beating
#FitnessSky #garmin #squats #core
Workout Jan 18
Rest day today, so just a quick spin on the bike to loosen the legs up
Peloton 20min easy: 9.71km, 132w avg power, 118 avg HR
Tomorrow we start all over again :)
🚴♂️🏋️💪
#FitnessSky #garmin #peloton #restday
Rest day today, so just a quick spin on the bike to loosen the legs up
Peloton 20min easy: 9.71km, 132w avg power, 118 avg HR
Tomorrow we start all over again :)
🚴♂️🏋️💪
#FitnessSky #garmin #peloton #restday
January 18, 2026 at 7:56 PM
Workout Jan 18
Rest day today, so just a quick spin on the bike to loosen the legs up
Peloton 20min easy: 9.71km, 132w avg power, 118 avg HR
Tomorrow we start all over again :)
🚴♂️🏋️💪
#FitnessSky #garmin #peloton #restday
Rest day today, so just a quick spin on the bike to loosen the legs up
Peloton 20min easy: 9.71km, 132w avg power, 118 avg HR
Tomorrow we start all over again :)
🚴♂️🏋️💪
#FitnessSky #garmin #peloton #restday
Workout Jan 17
Peloton 🚴♂️
30min ride w/ Ally: 15.16km, 146w avg power, 129 avg HR
30min HIIT ride / Christian: 15.19km, 156w avg power, 145 avg HR
Lotta zone 5 30s sprints!
Done and done! Pizza refuel later 🍕🤤
#FitnessSky #garmin #peloton
Peloton 🚴♂️
30min ride w/ Ally: 15.16km, 146w avg power, 129 avg HR
30min HIIT ride / Christian: 15.19km, 156w avg power, 145 avg HR
Lotta zone 5 30s sprints!
Done and done! Pizza refuel later 🍕🤤
#FitnessSky #garmin #peloton
January 17, 2026 at 7:04 PM
Workout Jan 17
Peloton 🚴♂️
30min ride w/ Ally: 15.16km, 146w avg power, 129 avg HR
30min HIIT ride / Christian: 15.19km, 156w avg power, 145 avg HR
Lotta zone 5 30s sprints!
Done and done! Pizza refuel later 🍕🤤
#FitnessSky #garmin #peloton
Peloton 🚴♂️
30min ride w/ Ally: 15.16km, 146w avg power, 129 avg HR
30min HIIT ride / Christian: 15.19km, 156w avg power, 145 avg HR
Lotta zone 5 30s sprints!
Done and done! Pizza refuel later 🍕🤤
#FitnessSky #garmin #peloton
Workout Jan 16
Deadlift day! Was supposed to take a minute pause between these reps but it felt too fast to bother
Strength => Deadlift 3RM: 143kg / 315lbs
80 95 110 125 135 143
Conditioning => 3R: 100 double unders + 80 squats
11:29
Think I need a haircut (& some Grecian 5 😂)
Deadlift day! Was supposed to take a minute pause between these reps but it felt too fast to bother
Strength => Deadlift 3RM: 143kg / 315lbs
80 95 110 125 135 143
Conditioning => 3R: 100 double unders + 80 squats
11:29
Think I need a haircut (& some Grecian 5 😂)
January 16, 2026 at 5:46 PM
Workout Jan 16
Deadlift day! Was supposed to take a minute pause between these reps but it felt too fast to bother
Strength => Deadlift 3RM: 143kg / 315lbs
80 95 110 125 135 143
Conditioning => 3R: 100 double unders + 80 squats
11:29
Think I need a haircut (& some Grecian 5 😂)
Deadlift day! Was supposed to take a minute pause between these reps but it felt too fast to bother
Strength => Deadlift 3RM: 143kg / 315lbs
80 95 110 125 135 143
Conditioning => 3R: 100 double unders + 80 squats
11:29
Think I need a haircut (& some Grecian 5 😂)
Workout Jan 15
Peloton Day! 🚴♂️
Back to back 30min rides with Mila & Hannah
30:00, 15.8km, 164w avg power, 135 avg HR
30:00, 15.1km, 146w avg power, 131 avg HR
Deadlift day tomorrow 💪
#FitnessSky #garmin #peloton
Peloton Day! 🚴♂️
Back to back 30min rides with Mila & Hannah
30:00, 15.8km, 164w avg power, 135 avg HR
30:00, 15.1km, 146w avg power, 131 avg HR
Deadlift day tomorrow 💪
#FitnessSky #garmin #peloton
January 15, 2026 at 4:11 PM
Workout Jan 15
Peloton Day! 🚴♂️
Back to back 30min rides with Mila & Hannah
30:00, 15.8km, 164w avg power, 135 avg HR
30:00, 15.1km, 146w avg power, 131 avg HR
Deadlift day tomorrow 💪
#FitnessSky #garmin #peloton
Peloton Day! 🚴♂️
Back to back 30min rides with Mila & Hannah
30:00, 15.8km, 164w avg power, 135 avg HR
30:00, 15.1km, 146w avg power, 131 avg HR
Deadlift day tomorrow 💪
#FitnessSky #garmin #peloton
Leftover Birria ramen for lunch and now Thai shrimp curry for supper 🤤
January 14, 2026 at 9:41 PM
Leftover Birria ramen for lunch and now Thai shrimp curry for supper 🤤
Workout Jan 14
Strength => Bench 3RM: 86kg / 190lbs
50 60 70 80 83 86
Getting close to PR territory here too
Conditioning => 3R: 2min plank + box jump overs + 1 min weighted hang
R1=30, R2=20, R3=10
15:40
#FitnessSky #garmin #bench
Strength => Bench 3RM: 86kg / 190lbs
50 60 70 80 83 86
Getting close to PR territory here too
Conditioning => 3R: 2min plank + box jump overs + 1 min weighted hang
R1=30, R2=20, R3=10
15:40
#FitnessSky #garmin #bench
January 14, 2026 at 2:33 PM
Workout Jan 14
Strength => Bench 3RM: 86kg / 190lbs
50 60 70 80 83 86
Getting close to PR territory here too
Conditioning => 3R: 2min plank + box jump overs + 1 min weighted hang
R1=30, R2=20, R3=10
15:40
#FitnessSky #garmin #bench
Strength => Bench 3RM: 86kg / 190lbs
50 60 70 80 83 86
Getting close to PR territory here too
Conditioning => 3R: 2min plank + box jump overs + 1 min weighted hang
R1=30, R2=20, R3=10
15:40
#FitnessSky #garmin #bench
Its become more common, in my experience, to encounter really very basic bugs in websites these days. Last week it was my natural gas provider's billing history grid showing the exact same billing date for every entry 🙃
Today's edition below.
People really need to get off AI vibe coding and test
Today's edition below.
People really need to get off AI vibe coding and test
January 14, 2026 at 12:38 PM
Its become more common, in my experience, to encounter really very basic bugs in websites these days. Last week it was my natural gas provider's billing history grid showing the exact same billing date for every entry 🙃
Today's edition below.
People really need to get off AI vibe coding and test
Today's edition below.
People really need to get off AI vibe coding and test
Workout Jan 12
Squat Day!
Squat 3RM: 117kg / 258lbs
70 80 90 100 110 117
Getting close to PR territory :)
3R: Kettlebell swings + goblet squats + Turkish getups
R1: 30/30/10
R2: 20/20/8
R3: 10/10/6
14:45
#FitnessSky #garmin #squats
Squat Day!
Squat 3RM: 117kg / 258lbs
70 80 90 100 110 117
Getting close to PR territory :)
3R: Kettlebell swings + goblet squats + Turkish getups
R1: 30/30/10
R2: 20/20/8
R3: 10/10/6
14:45
#FitnessSky #garmin #squats
January 13, 2026 at 2:25 PM
Workout Jan 12
Squat Day!
Squat 3RM: 117kg / 258lbs
70 80 90 100 110 117
Getting close to PR territory :)
3R: Kettlebell swings + goblet squats + Turkish getups
R1: 30/30/10
R2: 20/20/8
R3: 10/10/6
14:45
#FitnessSky #garmin #squats
Squat Day!
Squat 3RM: 117kg / 258lbs
70 80 90 100 110 117
Getting close to PR territory :)
3R: Kettlebell swings + goblet squats + Turkish getups
R1: 30/30/10
R2: 20/20/8
R3: 10/10/6
14:45
#FitnessSky #garmin #squats
Solid week 1 of 2026’s fitness goals. Sleep is super important for recovery and I’m winning so far 😂
Ignore the HR alert, I don’t use my Garmin for bike workouts and sometimes it freaks out b/c it thinks I’m resting while my HR spikes
#FitnessSky #garmin #sleep #goals
Ignore the HR alert, I don’t use my Garmin for bike workouts and sometimes it freaks out b/c it thinks I’m resting while my HR spikes
#FitnessSky #garmin #sleep #goals
January 12, 2026 at 11:04 AM
Solid week 1 of 2026’s fitness goals. Sleep is super important for recovery and I’m winning so far 😂
Ignore the HR alert, I don’t use my Garmin for bike workouts and sometimes it freaks out b/c it thinks I’m resting while my HR spikes
#FitnessSky #garmin #sleep #goals
Ignore the HR alert, I don’t use my Garmin for bike workouts and sometimes it freaks out b/c it thinks I’m resting while my HR spikes
#FitnessSky #garmin #sleep #goals
Workout Jan 11
REST DAY!!!
Just a short Peloton bike workout today, low intensity, high cadence, just to flush the legs out.
15:00, 6.5km, 102w avg, 110 avg HR
Squat day tomorrow!
#FitnessSky #garmin #peloton
REST DAY!!!
Just a short Peloton bike workout today, low intensity, high cadence, just to flush the legs out.
15:00, 6.5km, 102w avg, 110 avg HR
Squat day tomorrow!
#FitnessSky #garmin #peloton
January 11, 2026 at 11:01 PM
Workout Jan 11
REST DAY!!!
Just a short Peloton bike workout today, low intensity, high cadence, just to flush the legs out.
15:00, 6.5km, 102w avg, 110 avg HR
Squat day tomorrow!
#FitnessSky #garmin #peloton
REST DAY!!!
Just a short Peloton bike workout today, low intensity, high cadence, just to flush the legs out.
15:00, 6.5km, 102w avg, 110 avg HR
Squat day tomorrow!
#FitnessSky #garmin #peloton
January 11, 2026 at 10:08 PM
House is going to smell delicious today. I already have short rib in the Instant Pot for Birria ramen for supper, and I have a pork shoulder marinating for pork vindaloo that I’m making ahead for tomorrow
🤤
🤤
January 11, 2026 at 4:18 PM
House is going to smell delicious today. I already have short rib in the Instant Pot for Birria ramen for supper, and I have a pork shoulder marinating for pork vindaloo that I’m making ahead for tomorrow
🤤
🤤
Workout Jan 10
Peloton day!
Endurance ride (Z2-4): 45:00, 23.09km, 154w avg, 140 avg HR
Vo2 Max ride (Z5/Z2): 30:00, 15.31km, 158w avg, 147 avg bpm
I felt like these were solid rides.
Garmin thought otherwise and dropped me 2pts on my Vo2 max score 🥴
#FitnessSky #Garmin #Peloton
Peloton day!
Endurance ride (Z2-4): 45:00, 23.09km, 154w avg, 140 avg HR
Vo2 Max ride (Z5/Z2): 30:00, 15.31km, 158w avg, 147 avg bpm
I felt like these were solid rides.
Garmin thought otherwise and dropped me 2pts on my Vo2 max score 🥴
#FitnessSky #Garmin #Peloton
January 10, 2026 at 11:47 PM
Workout Jan 10
Peloton day!
Endurance ride (Z2-4): 45:00, 23.09km, 154w avg, 140 avg HR
Vo2 Max ride (Z5/Z2): 30:00, 15.31km, 158w avg, 147 avg bpm
I felt like these were solid rides.
Garmin thought otherwise and dropped me 2pts on my Vo2 max score 🥴
#FitnessSky #Garmin #Peloton
Peloton day!
Endurance ride (Z2-4): 45:00, 23.09km, 154w avg, 140 avg HR
Vo2 Max ride (Z5/Z2): 30:00, 15.31km, 158w avg, 147 avg bpm
I felt like these were solid rides.
Garmin thought otherwise and dropped me 2pts on my Vo2 max score 🥴
#FitnessSky #Garmin #Peloton
Smash burgers by flood light
January 10, 2026 at 10:35 PM
Smash burgers by flood light
The “search your pins” feature in Pinterest is f’n terrible
That is all
That is all
January 10, 2026 at 2:19 PM
The “search your pins” feature in Pinterest is f’n terrible
That is all
That is all
Market was definitely less busy this morning than in the holiday rush, unsurprisingly. Good haul this morning though
Picked up ground beef to make smash burgers tonight on the steel using my new kit Tara got me for xmas
Short rib that'll be birria ramen tomorrow
Schnitzel from Kurts! #buylocal
Picked up ground beef to make smash burgers tonight on the steel using my new kit Tara got me for xmas
Short rib that'll be birria ramen tomorrow
Schnitzel from Kurts! #buylocal
January 10, 2026 at 1:32 PM
Market was definitely less busy this morning than in the holiday rush, unsurprisingly. Good haul this morning though
Picked up ground beef to make smash burgers tonight on the steel using my new kit Tara got me for xmas
Short rib that'll be birria ramen tomorrow
Schnitzel from Kurts! #buylocal
Picked up ground beef to make smash burgers tonight on the steel using my new kit Tara got me for xmas
Short rib that'll be birria ramen tomorrow
Schnitzel from Kurts! #buylocal
Workout Jan 9
Strength => Deadlift 5RM: 142kg / 313lbs
80 95 110 125 135 142
Conditioning => AMRAP15: 20 cleans + 20 box jumps + 20 weighted lunges + 20 box jumps + 20 cleans
1 round plus 43
#FitnessSky #garmin #deadlifts
Strength => Deadlift 5RM: 142kg / 313lbs
80 95 110 125 135 142
Conditioning => AMRAP15: 20 cleans + 20 box jumps + 20 weighted lunges + 20 box jumps + 20 cleans
1 round plus 43
#FitnessSky #garmin #deadlifts
January 9, 2026 at 6:39 PM
Workout Jan 9
Strength => Deadlift 5RM: 142kg / 313lbs
80 95 110 125 135 142
Conditioning => AMRAP15: 20 cleans + 20 box jumps + 20 weighted lunges + 20 box jumps + 20 cleans
1 round plus 43
#FitnessSky #garmin #deadlifts
Strength => Deadlift 5RM: 142kg / 313lbs
80 95 110 125 135 142
Conditioning => AMRAP15: 20 cleans + 20 box jumps + 20 weighted lunges + 20 box jumps + 20 cleans
1 round plus 43
#FitnessSky #garmin #deadlifts