
Tricia Dong, Owner/ Operator,
Code 5 fitness
Tricia Dong, Owner/ Operator, Code
5 Fitness Bio
Tricia is a registered Can-Fit-Pro Personal Fitness
Trainer, Russian Kettlebell fitness coach, and Kettlebell Sport (GS) Coach. She
is also the head instructor of the renowned Code 5 Fitness Police Training
Program, where she trains law enforcement hopefuls to pass the demanding physical
fitness requirements.
A former Vancouver Police Constable and career
Firefighter with Abbotsford Fire & Rescue, Tricia is currently a Level 3
Occupational First Aid Attendant at BC Place Stadium and a private security
contractor. A blue belt with the Vancouver Police Judo Club, she is also studying
other fighting and defence systems, namely Brazilian Jiu-Jitsu (gi only), Filipino
Martial Arts (Modern Arnis, Kali Ilustrisimo, Eskrima, Pekiti Tirsia), and
Modern Cimande / Silat. She’s raced 5km,
8km, and 10km runs, two half- and two full marathons and a sprint distance
triathlon as well completed the Whistler Warrior Dash and Tough Mudder. Recreationally,
she can be found on her standup paddleboard, often with her Labradoodle Kepler.
On the more artistic side, Tricia is also a semi-professional Polynesian
dancer, loves to salsa dance, and freelance photojournalist. She also has a BA
in Criminology, a Certificate in Journalism and is fluent in Spanish.
In addition to Police candidate training and
Kettlebell coaching, she has also prepared Canadian Forces Primary Reservists
(BCR DCO 39 BDE) for workup training and overseas deployment to
Afghanistan. Drawing on her experience as
a former career firefighter, she is proud to offer Firefighter Fitness
Training, designed to prepare firefighter applicants and pre-recruits for the
demanding fitness standards for structural firefighters.
Tricia is also a Level 3 Modern Cimande Guro
& Affiliate Instructor with USS-MCC Urban Survival Systems under system
founder & Guro Ed Wong, with
whom she has created a unique “Kettlebells: Sudden Violence” workshop combining
the power and beauty of kettlebells and Southeast Asian martial arts. She also
regularly collaborates with her JuJitsu coach (and Canada’s only Royce Gracie
Black Belt) Todd Smith, her mentor Filipino
Martial Artist Guro Brent Matsuda, and
esteemed mentor and coach Kali Ilustrisimo Guro Louie Lindo to offer Street Self-Defence Workshops and Intro to FMA
both for women-only and co-ed civilian participants. She recently worked with Mandala Mandatus (3rd Hagdan) Edwin Tam, advanced instructor
of the Pekiti-Tirsia System of Kali with 20+ years of training and teaching, teaching self-defence to healthcare professionals dealing
with psychiatric residents.
As a proud leader in the kettlebell field since
2006, Tricia has presented workshops and demos for large and small groups at
local, national and international conferences and seminars. Highlights include working with: The Justice
Institute of British Columbia (JIBC) Police Academy, CFB 19 Wing Comox, The British
Columbia Regiment (DCO), Can-Fit-Pro, BCRPA, YWCA, Ryan Lee Bootcamp (Stamford,
CT), numerous fitness events and promotions, various corporate workshops (BCIT,
MacDonald Dettweiller), and was an Assistant Instructor at the 2008 RKC at UCLA
and 2010 RKC in Philadelphia.
Diversifying her
love for kettlebells, Tricia
has also had the honour to train Girevoy (Kettlebell) Sport (GS) under World
Champion Russian Kettlebell Sport coaches Sergey Rudnev and Sergey Rachinskiy
in Los Angeles, CA in Oct 2010. In her
first kettlebell competition in September 2011 in Seattle, she placed first in
the 10 min snatch (12kg) and Long Cycle (16kg) events, attaining IKFF Rank I
(Snatch) and Rank III (L/C). In May
2012 Tricia earned her GS Level 1 coaching certification with IKSFA in Tacoma,
WA, and competed later that month in Seattle, WA (IKFF) and Victoria, BC (WKC),
earning Rank 1 with the 16kg in both Snatch and L/C. At the IKFF National
Kettlebell Championships in Detroit, MI, Nov 17, 2012, she had the honour of
competing as the only Canadian on the inaugural IKSFA Sport KB Nationals Team,
along with Russian World Champions Aleksander Khvostov, Sergei Merkulin, and
Sergey Rudnev. There she achieved the
rank of Candidate, Master of Sport (CMS) in professional Long Cycle with the
20kg bell, 65kg weight category. In Feb
2013, at the OKC Cali Open KB Competition in Costa Mesa, CA, Tricia competed
both in the 5 min Snatch event with 12kg bell, and braved the 24kg bell for the
first time on the platform in Long Cycle, earning two more gold medals under
the watchful eye of World Champion Denis Vasiliev. Dec 2013 in Ko’Olina, Oahu,
at the OKC Hawaii Open KB Competition, she inched forward towards her goal with
96 reps in 20kg OALC, CMS. In February 2014 at the OKC Championships, she
reached her goal of Master of Sport ranking in OALC with the 20kg bell, for a
total of 106 reps. As a pioneer and advocate for Two-Arm Long Cycle being
recognized as an event for females, she performed exhibition sets (as there are
no official rankings for TALC) with double 12s and 16s at various competitions
in 2014 & 2015. At the OKCI Vancouver in April 2016, she completed 47 reps in
5 minutes with 2 x 16kg KBs under the new KetAcademy ranking tables! Since then, TALC for women is now considered
a standard event in most Kettlebell organizations around the world.
Thanks to her Kettlebell expertise Tricia has
appeared in the Vancouver Province, Vancouver Sun, Georgia Straight, National
Post, Metro, Vitalics Magazine, Breakfast Television, Channel M, Shaw TV, CBC
Radio-Canada International, quoted and interviewed in numerous online blogs and
fitness resources, and has appeared in two kettlebell DVDs as well as The Great
Kettlebell Handbook and Poster series. Since
2013 she has successfully hosted two One-Hour Long Cycle charity events, as
well as the OKCI Vancouver Open Kettlebell Competition since 2014 at the
Richmond Olympic Oval and other venues.
Tricia and her associates are available for
police, fire, military, self-defence, or kettlebell training, coaching and
instruction, as well as fitness workshops, seminars and presentations.