“I love my gym! My husband and I having been coming here for over 2 years. Spending time together has strengthened us physically as well as strengthened our relationship. We have even done partner workouts together! I love the facility, the coaches and the great support system from all of the members. The workouts vary and keep me from any monotony. I really feel fortunate to be a part of this fabulous community!”

Get to know Micky DeLong!

Tell us about yourself. What are your favorites hobbies?

I enjoy spending time with family and friends doing just about anything. When I have a moment to myself, I love to read and do puzzles of any kind.

What brought you to Wrought Iron Gym? Did you have a specific goal when you joined?  

My initial goal was to control my stress. I often got headaches and working out kept the pain away without any medications.

How long have you been a member at Wrought Iron Gym?  

I joined November 2016 doing a 6 week challenge and then January 2017 full time Crossfit.

What impact has CrossFit had on you inside and outside of the gym?  

I find the experiences inside the gym empowering. The confidence has helped me outside the gym in so many ways personally and professionally.

Most memorable moment at Wrought Iron Gym.

I remember the Open workouts best. That was when I had my first pull-up and a clean PR. It’s an incredible feeling to be able to a movement you didn’t think you had in you.

What is your proudest CrossFit moment to date?

My proudest moment was watching Tory do weighted lunges during an Open workout.  He was so nervous to do those since that is how he hurt himself last year. He got through the lunges and got farther in the workout than he expected. I was so proud of him!

What is your latest achievement at Wrought Iron Gym?

I joined the gym to maintain my stress and my weight. I continue to go for my husband.  So far this year, he has lost more weight and is sticking to the nutrition. He only goes to workouts if I set the alarm and go in as well. That is my recent achievement, Tory is getting healthier. I am so optimistic that we will be doing this for a long time!

What is your next achievement going to be?  

I would love to do the Murph as prescribed but without a weighted vest. I know I need to string together more that 2 or 3 pull-ups. I am working on strict pull-ups to get stronger.

What is your favorite movement/lift? Least favorite?

My favorite movements are the Power Clean and rope climbs. My least favorite is any snatch and the bike and wall balls and jump rope and overhead squats.

If you could create a WOD, what would it look like?  

It would be a partner workout. There would be rowing, rope climbs and box jumps. It’s always more fun with a friend!

What advice would you give to someone new to Wrought Iron Gym, or thinking of giving it a try?  

The hardest part is walking through the door. It’s also the most successful part of any workout. You came. You overcame any nerves to get here. Now the fun begins!

Get to know Tory DeLong!

Tell us about yourself. What are your favorites hobbies?

I am a teacher and soccer coach at Morton High School. I love riding my motorcycle when I get the chance and want to travel more.

What brought you to Wrought Iron Gym? Did you have a specific goal when you joined?

Micky started at the gym first. She’d come home and tell me what she was doing. I mostly thought that I could do most of these workouts with my players. I thought I should give it a try and Micky got me an “on ramp” for Christmas. My goals were to steal ideas to take into soccer practices. Adapt workouts that could be done without equipment on a soccer field. It was never personal for me. Clearly, I got hooked on it.

How long have you been a member at Wrought Iron Gym?

I started January 4, 2017…one day after returning from an all inclusive vacation in Cancun. I nearly died.

What impact has CrossFit had on you inside and outside of the gym?

I love that I can do nearly everything that I expect my players to do. I can even use it as motivation. “If you guys win this game…” or “score this many goals…” I will do burpees. I have also attempted to share the gym experience with my soccer kids. I believe it has helped the program. Inside the gym, I just keep plugging away and occasionally surprise myself with what I can do now that I could not do previously.

Most memorable moment at Wrought Iron Gym.

Cracking myself in the forehead during a snatch at an Olympic Weight Training class. Gavin kept telling me the bar is too far from my body. I over adjusted! Lol

What is your proudest CrossFit moment to date?

I am a coach at heart. I get more pleasure from seeing others’ successes. I try not to beat myself up and I also don’t give myself too much credit. Not sure I have a good answer for this question. I am most proud of Micky and her successes. She was NEVER an athlete, so watching her kick butt has been fun for me. Watching the gym grow has been fun, too. Glad to be a part of it all.

What is your latest achievement at Wrought Iron Gym?

The last couple months have been eye opening for me. I have done my first ring dip, my first handstand push up, my first toes to bar, and I am on the cusp to getting double unders. I also survived lunges in the Open!

What is your next achievement going to be?

I want to get more ring dips. I need to work on kipping. I am looking forward to this next round of supersets. Still want to get those toes to the darn bar more often, too.

What is your favorite movement/lift? Least favorite?

I like clean and jerks. I hope to get my body weight someday. I hate running. This isn’t a “well you need to do it more” thing. It hurts my hips, lower back, shins…yeah…I hate running. It isn’t a muscle soreness that I expect from a workout…instead it hurts my joints.

If you could create a WOD, what would it look like?

Although I have yet to do it Rx, I love DT. I would design something similar. Focus on strength over cardio. Maybe a hybrid DT with 5 rounds for time: 12-snatch grip deadlifts, 9-hang snatches, and 6-OH squats. Obviously, weights would need to be adjusted. Maybe 95/135. I still couldn’t Rx it!

What advice would you give to someone new to Wrought Iron Gym, or thinking of giving it a try?

1) Don’t quit…give it a couple months and you will be hooked.

2) Scale the darn thing! There is NO SHAME in using the “women’s” Rx or something in between (for men). I am not as fit as any of the Dottirs, and that weight is for them. You will still get a great workout and you won’t hurt yourself.

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