Kipping it Real with Tony!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words. July’s Athlete of the Month is Tony Long.  Tony was chosen because of his awesome work ethic in the gym!  He shows up consistently, stays late to do accessory work, and all that hard work doesn’t go unnoticed!  Learn more below about Tony!

  1. What were your thoughts after your first CrossFit workout?

This is a workout and I don’t think I need to stay in bootcamp! Then I ended up throwing up at the next bootcamp class and decided I should stay in bootcamp for a little longer.

  1. What has been your favorite workout?

Fat Amy Gets Fit. It was the first actual Crossfit workout I did when I started in January.

  1. What is your favorite cheat meal?

The All Meat Pizza from Imo’s Pizza or any Milk Shake from anywhere that sells them :).

  1. Where do you work?     

I have been a real estate agent for the last 14 years. I run my own real estate team Long Real Estate. We are the #1 Keller Williams team in the KC Metro.

  1. What do you like to do outside of work?

In the very little free time I have, I love to hang with my 2 girls, my wife Tara and our 10 month old daughter Lucy Grace! I also have a motorcycle that I try and ride as much as I can.

6. What advice would you give a newbie just starting at OPCF?

When you get started and you see everyone lifting heavier weight then you or finishing workouts faster then you use that as motivation and something to work towards. Set monthly goals for yourself inside and outside of CrossFit. Don’t be shy, introduce yourself to people and also ask the coaches for help.  Get your butt to CrossFit, no matter what the workout is show up and try your best, and then stay after and do the accessory work, Cody puts it there for a reason and you will see gains from doing it. Last but not least come to 5:30am CrossFit class its what all the cool kids are doing.

  1. What is your favorite lift?

Probably overhead squat because I could not even overhead squat the bar when I got started and now I am slowly increasing weight and my form is getting a lot better.

  1. What’s your biggest “GOAT”?

I have 2. Being able to do 5 strict HSPU’s consistently and finally being able to do some RX workouts.


  1. What changes have you seen in yourself since starting at OPCF?  

I have lost 25 pounds, I have so much more energy throughout the day, and my eating habits have totally changed for the better.  I want to truly thank the coaches that have pushed me and helped me to get to where I am right now. I am in the best shape of my life and I still have a long ways to go. I also want to thank my 5:30am crew, I look forward to seeing you guys every morning and I appreciate the friendships that have been made.

  1. What is your biggest improvement or proudest accomplishment thus far?

Competing with Angie Hickox in the Summer Swolstace. It was a goal of mine to compete in a CrossFit competition within 6 months of starting CrossFit.

Source:  Photo credit to Valerie Anderson


  1. What is something you have always wanted to do but haven’t yet?
In life, I’ve always wanted to learn how to play the guitar.  In CrossFit, Muscle Ups!!! I will accomplish this before the end of the year!