Last CFA!!!

Discussion in 'Air Force Academy - USAFA' started by howacupcake, Jan 16, 2012.

  1. howacupcake

    howacupcake Member

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    I am taking my final CFA this Friday.

    These are the results of my practice CFAs

    1st Practice CFA
    Basket Ball Throw :21 ft
    Shuttle Run: 9.7 sec
    Push-ups: 50
    Sit-ups: 69
    Flexed Arm Hang-17 sec
    Mile: 7:01

    2nd Practice CFA
    Basket Ball Throw: 30ft
    Push-ups: 50
    Sit-ups: 60
    Flexed Arm Hang-18 sec
    Mile: 7:09

    Any last minute tips/ advice or even a little good luck or prayers? I will be taking it in the morning! Also, I have improved my flexed arm hang time and basketball throw, so my final CFA should show significant improvements.
     
  2. mdrob214

    mdrob214 Member

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    Not sure if you can try the pull-up first and then if you can't do the arm hang but if you can, try and get one pull-up. It is worth more in points than maxing the flexed arm hang (something like 50 seconds). You can do it.
     
  3. ctuma2

    ctuma2 Member

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    Really try your hardest to do at least one pull it. It will be worth so much more than the best flexed arm hang. Try using even the slightest momentum to get yourself up although you may not swing or kick. Be sure to stretch beforehand. And although this is probably just me, make sure to take a rest day or two before the CFA because that way your muscles are well rested and ready to do their best. (I made the mistake of trying to do as many sit ups as possible the day before my CFA causing my muscles to be sore so I actually performed worse on the day of)

    Best of luck and I'm sure you'll do fantastic!
     
  4. LFry94

    LFry94 USAFA C1C '17

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    Make sure you do a 10-15 minute warm up and stretch before you start your CFA. Maybe do a couple build ups too. (A build up being a 100m run starting from a jog and building up to a sprint.)

    Here's a tip for the basketball throw. You can practice it right now if you want to! I think it could improve your distance some. (Added 18 ft. to mine)

    When you do the basketball throw, no part of your body is allowed to touch the ground beyond the line you are kneeling at. If you can manage to do so without losing your balance and touching the ground, fling your arm as far as you can over that line.

    When I did my test, I scored 51' when I threw the basketball as hard as I could using no technique. When I did my second trial, I flung my arm so far over the line that I had to wave my hands in circles to keep myself from face-planting the ground in front of me. I may have looked silly, but I scored 69'. :smile:

    Good luck!
     
    Last edited: Jan 17, 2012
  5. USAFA: 2016!

    USAFA: 2016! Member

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    Maybe I'm missing something but you don't have a second shuttle run listed...

    I think this is all great. IF you can, TRY TRY TRY to get that 1 pullup. Our CFA instructor at NMMI said 1 pullup looks better than a 10 minute flexed arm hang. But, those are pretty good FAH scores! Nice job maxing pushups, BTW. Oh, and solid mile time! I think your biggest detriment would be situps, try to get 65+ if possible. Remember, max is 95! Let us know how you do!! Best of luck to ya'! :thumb:
     
  6. Idzak

    Idzak Member

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    Launch angle for max basketball throw is 45 degrees.
     
  7. cchung34

    cchung34 Member

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    I thought that you said that you were able to do one pull-up because even though it may seem weird, one pull-up is 78931384314 much more better than flexed arm hang. SO much more.

    In addition, for the basketball throw, make sure that you are looking for DISTANCE and NOT height. Just focus on pushing the basketball as far as you can :) You can do it, I believe in you! :thumb:
     
  8. lsredmond

    lsredmond Member

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    My DD never could do the pullup until this Spring semester of her 4* year. Now she is working on two :)
     
  9. howacupcake

    howacupcake Member

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    I can do a pull up on my door pull up bar, but as for a regular bar, I had trouble. I think it is because the door bar is lower than a pull up bar. Or maybe I was just having a good day. I can pretty much guarantee I can hang, although I think in all actuality a pull up is easier than hanging.


    Thanks for the good luck!!
     
  10. howacupcake

    howacupcake Member

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    Final CFA
    Basket Ball Throw :36 ft
    Shuttle Run: 9.8 sec
    Push-ups: 50
    Sit-ups: 80
    Pull up-1
    Mile: 7:29
     
    Last edited: Jan 20, 2012
  11. howacupcake

    howacupcake Member

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    ****I meant final CFA!
     
  12. LFry94

    LFry94 USAFA C1C '17

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    Good job! Well done getting your sit-ups up to 80. :smile:

    Also, great work on the pull-up. :biggrin:
     
  13. lsredmond

    lsredmond Member

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    Fantastic job!! I'm glad you went for the pull-up!
     
  14. mdrob214

    mdrob214 Member

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    Superb job. Now, keep after it so when you have to do it at the Academy you are doing pull UPS.
     
  15. howacupcake

    howacupcake Member

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    lol very true. I am going to continue to work on pullups. I have a trainer so that shouldnt be a problem.

    Thanks!:biggrin::thumb:
     

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