Oh my...CFA scores.

I

imflyingsolo

Member
Joined
Feb 2, 2015
Messages
23
Hello all,

I am new to this forum. Hoping to be apart of the USAFA Class of 2020. I was told that the CFA is very tiring so I decided to try it out.

I did this test at the gym and I tried doing all 6 events according to what the CFA instructions said. Here is what I got.

Basketball Throw: Attempt 1: 26 ft Attempt 2: 27 ft
(Guys in the gym did not want to share their basketball so I used a 4 pound medicine ball... lol)
Pull ups: 13
Shuttle run: Attempt 1: 1o seconds Attempt 2: 11 seconds
Sit ups: 75 (Didn't have a partner so I put a 45 pound plate on top of my feet).
Push ups: 76 (max)
Mile run: 9:10 (treadmill)

My thoughts on doing the CFA for the first time unofficially:

Now I am going to admit, I was very exhausted before running the mile. Right after the pushups I kinda lost my hearing and then I got it back. I know 9:10 is very slow compared to 6:40 mean time. But I ran the mile in the treadmill so I am pretty sure it is not accurate. Normally I run a 6:30 mile in the track. Anyways I pretty much fell off the treadmill after the mile but I eventually finished it and gave it all I got. Does any one have any tips on recovering quickly before running the mile?

So far I understand how the CFA works and I want to be ready for it once I start taking it for real. I need to improve both runs, pull-ups, try to max on sit-ups, and basketball throw. Any tips on improving the score on these events?

Thank you and Congrats to all Class of 2019 appointees!
 
When I was practicing for my CFA I had my own pull up bar that I used whenever I had the time. I also practiced running as much as I could. You have to remember that after the everything for the test that the mile will be slower than when you were practicing. Another thing for the mile is talk to a runner. I ran cross country and track during high school and was able to help my friend get better at distance running for this test.
 
The test is designed to get progressively exhausting. Improve your endurance and lung capacity. Run, but with a mix of distance and intervals. Swimming also helps. Keep at it. It's impressive you are already concerning yourself with a part of the application many don't consider until they struggle with it. Good luck.


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Imflyingsolo, you should be proud of your scores if this is only the first time you've tried the CFA! Excellent job, particularly on your push-ups. You have plenty of time to improve your fitness even more before applying next year.

I will let some of the more experienced track/XC runners on this forum advise you on how to prepare best for the running events; their advice will probably be better than mine on that topic. However, as someone who also struggled somewhat with the BB throw, I do have some suggestions on how to prepare for this event:

1. Find a buddy. Practicing the BB throw is easier and more efficient when someone is there to catch/retrieve the ball and roll it back to you. My Dad helped me a lot with this.

2. Use your whole body. I gained about 10' on my throw when I started leaning back and using my abs to help generate power. Use your non-dominant arm to create momentum by pulling it down and across your body as you throw (this needs to be timed just right, but it can really help). Shifting your weight from right to left can also increase your distance, but make sure to keep your knees planted.

3. Experiment with your arm motion. Some people prefer to use a straight-over-the-top motion, while others sidearm their throw a little more. Make sure to check with your examiner (or a qualified individual) that your style is in accordance with the USAFA rules, but feel free to try different techniques.

4. Be relaxed! This one was the hardest for me and almost made my bomb my CFA :eek2:. My first two throws were pretty bad because my arm was so tense, but I managed to shake out the anxiety on my third throw (which was about 20' further than the first two). Practice this a lot, because it will be much more difficult on the real test!

This is just my personal $0.02 on how to prepare for a rather difficult and awkward event. Keep up your great work, and hopefully I will see you at the Academy next year!
 
My CFA:
Bb 44ft
Pull UPS 3
Shuttle run 8.3(max)
Sit UPS 95(max)
Push UPS 50(max)
Mile time 7:15
I am a girl but it took me about 3 months to get those type of scores. so keep working at it.
 
imflyingsolo said:
Hello all,

I am new to this forum. Hoping to be apart of the USAFA Class of 2020. I was told that the CFA is very tiring so I decided to try it out.

I did this test at the gym and I tried doing all 6 events according to what the CFA instructions said. Here is what I got.

Basketball Throw: Attempt 1: 26 ft Attempt 2: 27 ft
(Guys in the gym did not want to share their basketball so I used a 4 pound medicine ball... lol)
Pull ups: 13
Shuttle run: Attempt 1: 1o seconds Attempt 2: 11 seconds
Sit ups: 75 (Didn't have a partner so I put a 45 pound plate on top of my feet).
Push ups: 76 (max)
Mile run: 9:10 (treadmill)

My thoughts on doing the CFA for the first time unofficially:

Now I am going to admit, I was very exhausted before running the mile. Right after the pushups I kinda lost my hearing and then I got it back. I know 9:10 is very slow compared to 6:40 mean time. But I ran the mile in the treadmill so I am pretty sure it is not accurate. Normally I run a 6:30 mile in the track. Anyways I pretty much fell off the treadmill after the mile but I eventually finished it and gave it all I got. Does any one have any tips on recovering quickly before running the mile?

So far I understand how the CFA works and I want to be ready for it once I start taking it for real. I need to improve both runs, pull-ups, try to max on sit-ups, and basketball throw. Any tips on improving the score on these events?

Thank you and Congrats to all Class of 2019 appointees!
Click to expand...

You are on the right track. Workout and then practice the test like it is going to be administered. When you feel confident you have hit the average scores ask to be tested by an administrator. This year USAFA allowed a retest if a candidate failed the CFA on the first shot and completed the CFA before the 31st of December. I suspect the same will be true of next year's class. Here is the rub. If you take your first CFA after the 31st of December this will likely be your only shot. Very few candidates who take the CFA after 31 Dec will be allowed to retake the test.
 
I think you are wise to begin preparing for the CFA now. In my opinion, focusing on the CFA early on and taking it as early as possible during the application process is very important. Not only for a possible re-test, but the longer one postpones taking the CFA the more they are at risk should they sustain and injury.

I know in the case of my DS he worked all summer getting ready for it. He was a wrestler and wanted to have it done before starting his wrestling season in November so he took the test in early October. He ended up with a minor shoulder injury in December and wasn't cleared to go again until late January. If he had waited to take the test he would have been in a bind.
 
imflyingsolo said:
Hello all,

I am new to this forum. Hoping to be apart of the USAFA Class of 2020. I was told that the CFA is very tiring so I decided to try it out.

I did this test at the gym and I tried doing all 6 events according to what the CFA instructions said. Here is what I got.

Basketball Throw: Attempt 1: 26 ft Attempt 2: 27 ft
(Guys in the gym did not want to share their basketball so I used a 4 pound medicine ball... lol)
Pull ups: 13
Shuttle run: Attempt 1: 1o seconds Attempt 2: 11 seconds
Sit ups: 75 (Didn't have a partner so I put a 45 pound plate on top of my feet).
Push ups: 76 (max)
Mile run: 9:10 (treadmill)

My thoughts on doing the CFA for the first time unofficially:

Now I am going to admit, I was very exhausted before running the mile. Right after the pushups I kinda lost my hearing and then I got it back. I know 9:10 is very slow compared to 6:40 mean time. But I ran the mile in the treadmill so I am pretty sure it is not accurate. Normally I run a 6:30 mile in the track. Anyways I pretty much fell off the treadmill after the mile but I eventually finished it and gave it all I got. Does any one have any tips on recovering quickly before running the mile?

So far I understand how the CFA works and I want to be ready for it once I start taking it for real. I need to improve both runs, pull-ups, try to max on sit-ups, and basketball throw. Any tips on improving the score on these events?

Thank you and Congrats to all Class of 2019 appointees!
Click to expand...

So I am a hopeful candidate currently waiting to hear from USAFA. I was a varsity cross country runner in high school, and it really helped me to breath in through my nose and out through my mouth when running. Over time, and especially since you're starting the training early, just develop a rhythm to your runs and breathing. I'm sure you already know this if you can run a 6:30 min mile. I ran a 6:34 for the CFA, but by no means was it easy. Just two months after coming off of a stress fracture, I forced myself to go swimming every day and "aqua jog" which helped prepare me for the run. This really helped keep up my endurance. Also, to improve your time, it would be beneficial to include some HIIT workouts into your cardio routines, whether it's sprinting, swimming, circuits,etc. Also make sure to stretch before and after (I'm sure you already know this). Good luck and keep up the hard work! You're already ahead of the game!

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