CFA Fail

Discussion in 'Air Force Academy - USAFA' started by acho97, Nov 22, 2015.

  1. acho97

    acho97 Member

    Joined:
    Jul 27, 2015
    Messages:
    27
    Likes Received:
    1
    Hi.. I failed my CFA lol

    basketball throw: 33' 4''
    flex arm hang: 20.4 sec
    sit ups: 45
    push ups: 37
    mile: 9:40

    my main concern is my mile and my sit ups...
    any advice?
     
  2. JestFutureFalcon

    JestFutureFalcon Member

    Joined:
    Jul 6, 2015
    Messages:
    158
    Likes Received:
    47
    Watch Navy Seals BUDs Class 234 Part 4 Hell Week on YouTube for motivation
    Just kidding. But your scores definitely need some working on so what you need to do is find a program that you can do consistently (aka 6days a week). Also, your program should be based on progressive overload if you want to see fast results (doing a little more/better in today's workout than you did yesterday)

    Improving your mile will take a lot of guts if you are going for the two week deadline that USAFA gives out after failing. I recommend 8x400 meter repeats at your goal mile pace with 60 second breaks in between each rep. Do that 3 times a week along with some jogging and stretching and your mile time will drop like a rock.

    As for sit-ups, start doing a lot of flutter kicks, bicycle crunches, and planks. What I used to do was 3 sets of a cycle (there's a different word for it but I'm not sure what it is atm but basically you do a number of flutter then move straight to bicycle crunches, then straight to planks with minimal rest and you rest in between sets). The numbers depend on you, so you have to set goals for yourself. Like I said, follow progressive overload and just aim to do a little better than you did yesterday.

    To me it looks like your bball throw and push-ups could use some improvement too. Use these links to figure out what form u need for the throw:



    For push-ups, try to start doing chair dips in addition to your normal workout for push-ups. 3 sets of 40 was enough for me, but you may want to aim for 15 and work your way up.

    You could also improve in your flex arm hang. What I would do if I weren't able to do a full pull-up (which looks better than any amount of flex arm hang apparently) is negatives.
    http://www.fitstream.com/exercises/negative-pull-up-a6041
    I prefer 3 sets of 5 second drops, but it all depends on you.

    The next few weeks should feel like hell for you if you are training right because you do have plenty to do. Plan to spend at least an hour or two twice a day training if your really want results and remember it only hurts for a while, but if you can get through the hurt you can earn the next four years of your life at the academy. Stretch, make sure to eat well and sleep plenty, and remember soreness is just a state of mind. Your body can do much more than you think. Best of luck to you!
     
    Coach62 and A299 like this.
  3. acho97

    acho97 Member

    Joined:
    Jul 27, 2015
    Messages:
    27
    Likes Received:
    1
    WOW Thanks! haha this is all really useful info.

    So just to clarify, it's better to be able to do one pull up and maxing out on the arm hang?? Because that would be awesome..
     
  4. JestFutureFalcon

    JestFutureFalcon Member

    Joined:
    Jul 6, 2015
    Messages:
    158
    Likes Received:
    47
    ImageUploadedByService Academy Forums®1448243912.022486.jpg

    Quick google search showed west points CFA says so but keep in mind that the academies are not the exact same. Also, if you can do a pullup, strive for at least the 3 pullup average
     
  5. acho97

    acho97 Member

    Joined:
    Jul 27, 2015
    Messages:
    27
    Likes Received:
    1
    I'll try! hahah
     
  6. catlover2

    catlover2 Member

    Joined:
    Apr 23, 2015
    Messages:
    112
    Likes Received:
    33
    Practice practice practice! Follow JestFutureFalcons advice. Strengthen some of your individual events first. Do sit-ups everyday and slowly build up. Situps are one of the easiest to improve upon. Basketball throw just needs to be practiced because you might've had the wrong technique. Read the bball throw sticky attached. For the mile run, you need to run lol. Get a schedule down where on a couple days of the week you are doing longer distances then other days you are doing sprint like workouts. I'm pretty sure if you search through the forum you can find all sorts of actual workouts you can do. Don't be discouraged you can do it but you have to willing to work for it. Most importantly practice the CFA as a whole maybe once a week or so to build up the endurance and get comfortable. Be patient with your body and know that you won't see results after a day of doing crunches. Good luck!
     
  7. JestFutureFalcon

    JestFutureFalcon Member

    Joined:
    Jul 6, 2015
    Messages:
    158
    Likes Received:
    47
    Meant to say 3 sets of 5x5 second drops lol. 3 sets of one 5 second drop is stupid easy
     
  8. F15DOC

    F15DOC Member

    Joined:
    Oct 27, 2013
    Messages:
    275
    Likes Received:
    283
    They are currently allowing 4 weeks for retakes, is that how long they gave you?
     
  9. FalconsRock

    FalconsRock Parent

    Joined:
    Mar 2, 2015
    Messages:
    772
    Likes Received:
    537
    So, is it safe to assume (I know, loaded word) that if you don't receive an email asking you to retake the CFA, then you passed? DD sent in her CFA scores on October 13 and did not receive any request for a retake.
     
  10. F15DOC

    F15DOC Member

    Joined:
    Oct 27, 2013
    Messages:
    275
    Likes Received:
    283
    Probably means she passed, I was surprised how fast they contacted my DS to request a retake.
     
  11. fencersmother

    fencersmother Founding Member

    Joined:
    Oct 10, 2007
    Messages:
    2,577
    Likes Received:
    799
    Don't want to start a flame war, but the above emphasis added might be part of your problem.

    How much did you practice? If you have done your best and are offered a retake, please practice taking the CFA in order, then work on specific segments to improve them.
     
    Coach62 and kmlDad2020 like this.
  12. brovol

    brovol Member

    Joined:
    May 26, 2015
    Messages:
    836
    Likes Received:
    555
    I thought that at first too, but I suspect she put the lol kind of like if she doesn't laugh she will cry type thing. She cares enough to seek out help now. ....but I didn't like seeing that lol either.
     
  13. CivilAirPatrolCadet

    CivilAirPatrolCadet AFROTC Non-Tech Scholarship Recipient

    Joined:
    Jan 12, 2016
    Messages:
    121
    Likes Received:
    49
    Just out of curiosity, how did you find out that you failed? I took my CFA a month ago, and was never notified that I failed, but my scores where pretty minimal.
     
  14. goforspaatz

    goforspaatz USAFA c/o 2020

    Joined:
    Dec 16, 2015
    Messages:
    335
    Likes Received:
    208
    They will send you a notice to retake if you failed. If not, you can assume you passed, however you won't know how much you scored.
     
  15. CivilAirPatrolCadet

    CivilAirPatrolCadet AFROTC Non-Tech Scholarship Recipient

    Joined:
    Jan 12, 2016
    Messages:
    121
    Likes Received:
    49
    Thanks.
     
  16. strakerak

    strakerak Member

    Joined:
    Mar 3, 2015
    Messages:
    56
    Likes Received:
    15
    Yeah that was my case. I failed my CFA because my mile time was a bit too slow (I went all out on other events and slowed down on the mile). I laughed it off and reduced the time by about 30 seconds two weeks later.
     
  17. Coach62

    Coach62 Member

    Joined:
    Oct 9, 2015
    Messages:
    221
    Likes Received:
    93
    I'm with you on this. She seems awful lighthearted about this in all of her posts. That's a huge problem IMHO.

    To OP; I say this out of caring, I think you need to adjust your attitude. There's nothing to laugh about here.

    You need to work out every day, with an adequate break before your retake. If you aren't on the verge of puking when done, then you're not working out hard enough. I didn't day you had to puke, but you'd better be at least close.
     
    goforspaatz and ForGod&Country like this.
  18. imflyingsolo

    imflyingsolo Member

    Joined:
    Feb 2, 2015
    Messages:
    23
    Likes Received:
    9
    Never give up! Keep fighting! I failed my first CFA. I was offered a retake which I am thankful for. Took advantage of the extra two weeks to prepare and I passed! My first CFA was the third time I practiced it in sequence. It was just a matter of excelling at each event and being able to do all 6 events within the required time period.
     
  19. Maplerock

    Maplerock Proud to be an American

    Joined:
    Jan 31, 2013
    Messages:
    573
    Likes Received:
    343

    I agree with the others. Why are you laughing? The academies are strenuous, both physically and academically. If you think you can squeak by the cfa and your troubles are over, you're wrong.

    You will live pft to pft in fear. If you can't get in shape and stay in shape you'll have a rough time. If you are not dedicated to develop yourself to earn an appointment, will you do it when you're there and pounded with the most rigorous schedule of your life?
     

Share This Page