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Cris DiNofa

@crisdinofa

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2.5K

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Jiu Jitsu Black Belt
Doctor of Physical Therapy
Coaching pain-free, sustainable jiu jitsu

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M1 Medium-Heavy Gold 🥇 Nashville Open.My first ever IBJJF gold, and I couldn’t have done it without the support of those around me...@paragon_bjjnc @essentialbjj @heidieverett_ by @crisdinofa

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2 years ago

Stop getting launched from Headquarters 🚀🛑Headquarters is the best passing hub in modern jiu jitsu, used by world champions and ADCC champions alike, but if your positioning off, you’re one sweep away from losing the position entirely. To stay heavy, stop sitting on your heels, and anchor at two points: 1️⃣ Lapel anchor: preferably under their framing arm. 2️⃣ Hamstring wedge: using your knee to prevent their knee from straightening and prevents forward translation. Master these two details appropriately, and you’ll be able to choose between the KneeCut, the Smash Pass, and the Longstep at will for successful systematic passing. ✅Save this to fix your HQ passing 📩Share this with your favorite training partner. 🥋 Visit and train at @paragon_bjjnc by @crisdinofa

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6 months ago

3 Ways to Kill the De La Riva Ankle Grip 🛑📚 A large part of guard recovery comes from good grip placement. Most people try and pass without first addressing the other player’s grips. De La Riva is a game of angles 📐 If you can shut down the grips, you can make the angles harder to achieve for the other player. In this video, I break down how to deal with the 3 most common ankle grips: 1️⃣ A “naked” grip 2️⃣ The pant grip 3️⃣ The underhook✅ Save this to troubleshoot your DLR passing. by @crisdinofa

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6 months ago

What do you call this sweep?Having double pants can be a very strong when the feet are in the right position. Get the opponents hands in the mats and it’s almost a guaranteed sweep!📚 X guard is a great starting position, allowing easier access to the legs. Get both feet underneath in over to elevate them and get their hands on the mat, and then switch sides prior to coming up. 🔑 Make sure that when their hands are on the mat, you’re marinating pressure through their hips and keeping their feet off the floor as you switch rides. Once you come up, get behind the hamstrings and close the space as quickly as you can to start passing. 📩 Send to someone that likes to get underneath.🥋 Visit and train at @paragon_bjjnc by @crisdinofa

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3 days ago

The Flower SweepA great sweep at all levels honestly, and just requires some timing to execute. 📚 Every times the opponent has to move to progress or attempt to stand, there will be a forward weight shift, and this the the moment to go, causing them to lean forward much further, and taking advantage of it. 1️⃣ Grips: at the sleeve and at the pants, preferably further down. Just ensure it’s a legal grip. 2️⃣ When you feel their weight move forward, swing sleeve grip side leg out in the direction you want to go, and use the momentum to bring your other leg up into the armpit for extra force (not said in the video). At the same time, pull the opponents leg, causing a “teeter-totter effect” and making it harder for them to go back. 3️⃣ As soon as you’re able, get up to the sleeve side arm elbow to build height and make it easier to heist on top of your opponent and take Mount. It takes practice to get the timing, but it’s a very satisfying sweep to hit!✅ Save this to practice with your partner!🥋 Visit and follow @paragon_bjjnc in North Carolina by @crisdinofa

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18 days ago

Instead of jumping for the backtake… pull them into your lap!Though in competition we see highlights of people jumping onto the back, and this certainly isn’t wrong, jumping on the back inherently has its risks. And it is also good to know other ways to secure the back control.📚 Feedjng off the previous video, when the opponent had a heavy base, this can be a good time to start to climb and change the position. If you can’t move them, move yourself. 1️⃣ Build height by building height in the chest/shoulders, followed by the hips. All while maintaining position behind the elbows. 2️⃣ Anchor onto the hips, directly or otherwise, and anchor their nearside arm so they can’t circle or follow. 3️⃣ Scoot back and pull them into the space between the legs (NOT onto your lap). Then some upper body connection and stabilize. 📩 Send this to someone who is always losing the back. 🥋 Visit and train at @paragon_bjjnc by @crisdinofa

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a month ago

White belt fundamentals: Pendulum sweepAn excellent sweep that will be used from white to black belt, and works regardless of level. 📚 The hardest aspect is getting access to the back of the arm with your chest, but this simple 2-on-1 drag works really well and I’m personally used it in black belt matches. Once the arm is dragged across:1️⃣ The sweep works best when the opponent is driving back in, allowing better leverage and momentum. 2️⃣ Get access the the leg, either a pant grip or an even better and underhook. Getting as perpendicular as you can will help as well. 3️⃣ Use the outside leg as your pendulum, and the secondary inside leg to rock the opponent off their base, and into mount. Just make sure you keep the outside leg extended so it doesn’t get trapped underneath them. ✅ Save this for your next training session!🥋 Visit and train at @paragon_bjjnc by @crisdinofa

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a month ago

The Folding Pass with grip variation. Used by many of the greats, including Marcus “Buchecha” Almeida. If you’d had this pass done to you, you will understand how vulnerable and defenseless you can feel. 1️⃣ Collecting the grip ensuring you will not be searching for it while simultaneously trying to pin the opponent. 2️⃣ Pulling the knees away from the trunk of the body will make it more difficult to maintain guard, and weakens the hips. 3️⃣ Once the legs are pinned together, maintain control of the legs rather than immediately diving for head control, and you’ll find better transitions from here depending on the opponents reaction. 📩 Send this to someone who can’t hold you down✅ Save to watch right before your next training🥋 Visit and train at @paragon_bjjnc by @crisdinofa

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a month ago

I’m not the easiest person to be with. I can be particular and obsessive. But through her I am able to slow down and become more grateful. The smaller aspects of life hold more meaning. The slow mornings and music filled evenings. And through you I was able to realize dairy is my enemy. Today begins the next chapter as husband and wife, with no end goal but to enjoy everyday moments like special memories, and to avoid dairy (except ice cream).Happy wedding day to us 🤍 by @crisdinofa

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a month ago

Part 3 of 3 @jansengomesbjj 📚🤓✍️I found this to be the most interesting transition while watching Jansen’s progress through worlds. After transitioning from the back to an armbar attempt, the opponent does a good job of bridging over the head-side leg (and excellent defensive strategy). As Jansen reads the intention to turn in, 1️⃣ he collects the farside arm, 2️⃣ uses a drag/shuck by to bring weight to the arm and into the mat while simultaneously turning his hips downward and on top of his opponent. 3️⃣ He then changes his grips to the back of the arm and the farside lat to maintain his position behind the arm and then settle onto the back again. by @crisdinofa

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a month ago

Part 2 of 3 🔥 After almost passing the guard and the opponent standing up to avoid the points, you can see Jansen ensuring he stays heavy in the right hip and back of the arm. After sweeping the foot out from under the opponent, he maintains that weight while driving over the bottom player’s post so he has no choice but to roll. Part 3 of 3 coming later this week. An interesting one I have yet to see. by @crisdinofa

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2 months ago

🤯 This was in the finals of the 2026 worlds last weekend. 1 of 3 parts that will be coming. by @crisdinofa

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2 months ago