CFA Improvement Advice

Discussion in 'Naval Academy - USNA' started by USNAco2019hopeful, Aug 28, 2014.

  1. USNAco2019hopeful

    USNAco2019hopeful Member

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    Recently I took the CFA, and am looking to approve upon my scores because I still have the time/opportunity to do so. Any advice on how to do so would be greatly appreciated. Note I am a male candidate.

    My Scores were as followed:
    BB Throw: 71ft
    Pull-Ups: 5 (i know :frown:)
    Shuttle Run: 8.5sec
    Sit-Ups: 68
    Push-Ups: 55
    Mile Run: 6:20min
     
  2. GoNavyPro

    GoNavyPro Member

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    Overall you did really well. One thing that the board looks at more than anything else is the Sit-ups, Push-ups and Mile run so working to get any improvement on any of those should benefit you the most. Best of Luck to ya. - '17 Mid
     
  3. MammaMia

    MammaMia Member

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    I read something recently about what happens when the Board meets, and how each candidate's package is presented and discussed, and it said that in the presentation they specifically mention how many pull-ups the candidate was able to do in his or her CFA. Perhaps this is no longer the practice of the Board, but DS has been practicing pull-ups like crazy!
     
  4. jjlma

    jjlma Member

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    my DS last year

    similar to my son last year, he redid the CFA and improved. It will help you, but he is doing plan B, NROTC this year and very happy about it.
     
  5. MiddyB

    MiddyB Member

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    Honestly, everything is good except for your pull ups and push ups and sit-ups. As far as pull ups practice, practice, practice. That goes for everything really. Also with pull ups, breathing is key. Inhale on the way up and exhale on the way down. For push-ups it's about explosiveness. You do 20 push-ups really slow and it'll wear anyone out. Exploding up is key and just letting gravity push you down. As far as sit ups, form is the most important thing. You can increase your sit-ups, literally, in a matter of minutes by adjusting your form. Have someone that knows what they're talking about critique you.

    If you want a workout that'll get you to the point of maxing(or very close) on those three exercises, PM me.


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  6. USNAco2019hopeful

    USNAco2019hopeful Member

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    Thank you to those who replied for your incite and advice.
     
  7. MJP

    MJP Member

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    CFA improvement for DS

    Our DS just completed his NROTC PFT and maxed pus-ups, sit-ups and did his mile in 5:58.

    He did well on CFA except for mile time-66ft, 15 pull-ups, 8 shuttle, 95 crunches, 75 push-ups but 7:48 mile-he got sick during run and that ate up a lot of time.

    Do you think he should re-take it to show that nearly 2 min improvement in the mile time? His application is complete as of about three weeks ago.
     
  8. New BGO

    New BGO Member

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    Definitely retake the CFA. That mile time is a killer. And understand that the basketball throw is all about technique. Make sure you understand that the distance is measured on a perpendicular line from where you throw it so the straighter the throw, the better you will score. Google the term : Candidate Fitness Assessment - Basketball Throw and you'll see a pretty good video showing some interesting technique. Notice the towel under his knees. That is allowed.
     
  9. 2018USNA

    2018USNA Member

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    I was a 4:25 miler out of High School and had limited ability to do pull-ups and sit-up. At the start of the summer I could knock out 5 pull-ups and 45 sit-ups (push-ups never seemed to be a problem - not sure why). I set up a pull-up bar in a tree and did pull-ups twice a day for the entire summer. I also did max sit-ups I could do once a day. By the end of the summer I was doing 20 pull-ups and 100 sit-ups easily. It can be done just by doing the exercise. I guess this might also apply to push-ups and the ball throw.

    Practice practice practice! :smile:
     
  10. 2018USNA

    2018USNA Member

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    Yikes! That mile time is slow. Time for a redo. He should go again and get under 6:00. Boards in the Navy always consist of a presenter who will talk up the person's record and unusual things like a 4:25 mile, 130 sit-ups, captain of 4 varsity sports, etc. get mentioned up front. Also things like 5 pull-ups and 8:00 mile will get mentioned.
     
  11. MammaMia

    MammaMia Member

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    Would someone please take a look at these scores and comment? DS has been waiting to take the CFA so he could work on improving some "events" but took a knock to his wrist and it's sore and he doesn't feel he was able to get his best push-up and pull-up numbers - but his BGO won't interview him until the CFA has been submitted so we feel some pressure to get scores submitted.

    BB throw - 85
    Pull-ups - 11
    Shuttle run - 8.5
    Crunches - 95
    Push-ups - 59
    Mile run - 6:25

    All other pieces of his application have been submitted. He would like to improve his scores but would also like to get before a board. How does it work if the board considers your application and then you submit new CFA? (I understand the new scores replace the old scores entirely.) Will they reconsider your package or does it update your whole candidate score? Do any TWEs go out before the deadline for CFAs? (He has no nomination yet, is top 5% of his class taking the most rigorous curriculum, good test scores but retaking this month, 4 yr varsity athlete/2years captain, plays a club sport on a team that's ranked top 10 nationally.) Just don't want the CFA to be the thing that makes him less competitive when he took it under less-than-ideal circumstances and would like a chance to re-take.

    Thanks in advance for your thoughts. This board is so helpful and you folks are generous with your time and thoughtfulness is replying.
     
  12. usna1985

    usna1985 USNA Alumnus

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    Scores are quite good; push-ups could be better.

    Your BGO should not refuse to do the interview b/c the CFA hasn't been submitted. That's not a requirement or even a USNA recommendation. And it leaves your DS in a box -- USNA will review his application w/o a CFA (although they prefer it); they won't review it w/o a BGO interview.

    Rather than annoy your BGO (who, I'll admit, is being a bit unreasonable), I suggest your DS complete his CFA. Then he can do his interview. Then USNA can review his application.:smile:

    AND . . . he can retake the CFA when his wrist is better.
     
  13. MammaMia

    MammaMia Member

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    USNA1985, thanks for your thoughts. He is hoping to get the interview scheduled soon and is planning on retaking the CFA. It's good to know that he's close to having the full package done - now just need to get a nom in NoVa, but that's a post for another forum...


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  14. USMAROTCFamily

    USMAROTCFamily Member

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    Our BGO won't do the interview until the file is 100% complete. He's still waiting on a teacher evaluation with whom they are having email issues. :redface:
     
  15. usna1985

    usna1985 USNA Alumnus

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    Yes, I know some BGOs wait and I understand the reason (they want to see that the candidate has completed his/her portion of the application first).

    USNA recommends that BGOs interview when 50% of the packet is complete. That said, it's not a hard & fast rule and each BGO is free to take his/her own approach.

    My position is that, if the candidate is >50% complete, including items he/she must submit (vs. teacher recess, SAT), then I'll interview the person. However, as noted, my approach isn't universal. Best bet is to show YOU are motivated by completing your items as quickly as possible -- and "pushing" (politely) your teachers to get their stuff in.:smile:
     
  16. MJP

    MJP Member

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    CFA Re-do

    updating DS' CFA re-do:
    Bball 72'
    pullups 18
    Shuttle 8.6
    Sit-ups 92
    Pushups 75
    Run 5:39

    Feels much better about this one!
     
  17. falconchic88

    falconchic88 Member

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    NIIICE! Great job!
     

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