CFA Daily Prep

If you’re not feeling well, it’s ok to take a rest day to let your body recover. Especially if you’re sick

You might want to do exercises that help with the specific events you’re struggling with in order to focus on those more.
I do want to do more extra training as well, but I do need a rest day. Currently my rest day is sunday.
 
I went from 0 to 3 pull-ups in three weeks for the CFA (I'm female) and I definitely agree with Ivy that rest days make training more efficient; I had a lot of rest while training those pull-ups. Also be sure not to overwork your muscles, as that can lead to injury or inhibited muscle growth. Some events can be trained every day, like the BB throw, but having a strict training regiment with built in rest-days, linear progression, and good nutrition all helped me train for the test.
Wow a three pullup increase is amazing. I do need to focus on rest days for sure, hopefully I will see more growth as you did. Coming up with a schedule is a bit difficult for me, most of my days seem to be chaotic, with different events coming up frequently. I will try your advice, thank you!
 
Second the good nutrition point brought up by the previous poster. Especially with hydration. Water, Gatorade, Liquid IV, whatever works for you, just make sure you’re getting enough each day. And protein. And you could even “carbo load” night before your actual CFA and eat some pasta for that extra oomph the next day. The rest days are when your body can heal and repair itself to become stronger for the next time you work out
Liquid IV seems a bit overboard to me... 😅
I do hydrate with water and Pedialyte.
Pasta cramming the night before is something I learned from competition as well, but I do need to focus on my nutrition.
(I am currently skipping breakfast every day...)
 
28 OCT 24

Another Day, another CFA. This one was a tough one to do because I'm still a little sick and sore.
I am a male by the way.

BB Throw - 47 ft
Pull Ups - 10
Shuttle - 9.53
Situps - 78 (my core was so sore)
Pushups - 54
Mile - 7:30
I did worse in all areas and I passed besides BB throw and shuttle run. I am a male.
 
29 OCT 24

Didn't do the CFA, decided to take a day break to focus on my weaknesses,
Repped out Pushups, and the BB Throw and ran for speed and stamina.
Tomorrow I will do the CFA again, as it is really hard to do while sore.
 
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