CFA Retake - Is it worth it for someone far below averages?

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Venomfall

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Last Wednesday I took the CFA for the first time, and safe to say it didn't go well. I hadn't even considered USAFA until mid-September, so in that regards the progress I made from the physique of a stick to being able to do what I did I'm proud of. However, I always knew it was a long shot, since I wasn't a very active student before. Before I get into my scores, I want to make it clear that I'm not here to have people tell me how bad I did, or how if I kept those scores going in this year I would struggle. Trust me, I understand and say those things to myself basically every day.

BB Throw: 45'
Pull-Ups: 3
Shuttle Run: 9.9
Sit-Ups: 45
Push-Ups: 33
Run: 12:22 (yes I know this is atrocious beyond words, I'll elaborate on it)

So as you can see these are some pretty horrible scores. I was decently proud of my first 5 events considering where I was 3 months ago when I started working out, but the run does need to be addressed. By the time I started the run I was throwing up, and I think I both pushed myself too far in the first 5 events and didn't think to account for how exhausted I'd be by the end.

So after seeing all this, my question is this: Should I even bother retaking the CFA? I only have 2 weeks to somehow get scores up to a passing, and while I would love to be able to get in this year it doesn't seem realistic AT all, with the CFA being the one thing holding me back. Again, I understand how poor this test was, that's why I'm asking, so I would appreciate it if the replies stayed focused on whether I should bother to retake it or not. As of right now I'm trying to run even more than I was before, in hopes that there might be a chance, but it looks like I may just have to try again next year.

For those wondering, yes I do have a backup plan for this year. The idea is that I'll do ROTC at a host school and take classes at a community college, with the hope of transferring in from ROTC next year. If anyone has done this, I'd love advice on how to navigate ROTC when your plan is to get out midway through.

Thank you for your help!!
 
Always retake. Would you rather wish you had or do it? You can definitely get that sit-ups easily! Same with push-ups. I went from 25( wasn't going down far enough and my jrotc instructor keep telling me to go lower until I was allowed to go up) to 42. In a week and half.


Now the one thing I'm kinda concerned about is the mile. I'm a mile runner and got a 6:20 ( not bragging just starting what I got). Look two weeks is a huge amount of time for running. A mile a day could easily get the that time down from 12 to at least an 8. Secondly throwing up happens for three main reasons. You pushed your self tooo far, you didn't drink enough orrr you didn't eat enough both the day before and before you do the event.
 
I agree with FlyFalcon. Work hard and take it in two weeks. One thing is clear: you know what you want! Dont stop...Good luck!
 
Definitely retake.

Speaking from experience, many of the events on the CFA can be improved upon easily with a little understanding. Firstly, the run is largely mental, almost anybody can run at least an 8 minute mile if they try hard enough. Prior to taking my CFA my fastest mile was 8:11, but I understood that I could run faster if I applied myself to practice and improving my mindset. This led to me running a 6:13 on the CFA, which was an insane improvement I never expected, largely due to the mindset I had going into it more than anything else. If this is something you truly want, use that to your advantage and push yourself as hard you think you can, and then further. Secondly, the basketball throw and the shuttle run. These events seem to me largely practice based, and less training based, although training for them is key to maxing them out. When I first started these events my scores were very similar to yours, but through just a couple of weeks of practice I brought them up to just below average, passing scores. These events are definitely the easiest to improve, just get out and do them a couple of times a day or more, you will see improvement I promise. Finally, pull-ups, pushups, and sit-ups are more challenging to improve given your timetable. I would say focus more on your sit-ups and pull-ups, but definitely train all three daily. At the minimum do a couple of max sets of each every day, and to help with pull-ups, I cannot recommend the training band things enough. Find your local gym or somewhere that sells sporting gear and buy a three pack of those exercise bands and search how to use them for pull-ups (its easy), mount a pull-up bar above your bedroom door, and every time you leave your bedroom do a max set. This will improve your pull-ups greatly, trust me. Pushups will be difficult given that your already training your upper body, but the best way to improve in my opinion is just to do a bunch of them, so at least a couple of max sets every day, probably more.

The last thing I'll say is stay more hydrated than you think you need to be, even if you are only slightly dehydrated, not even enough to realize it, it can result in a major disadvantage over the course of just one CFA. Finally, its all a mental game. Determine if this is something you really want, and set your sights on it if it is. If you want it bad enough, you will improve I promise you. Also as a note, don't take anything I say in this as the best way to do things, or me trying to demean you in any way, this post largely recounts the struggles I had to overcome preparing for my CFA, and the realizations I had to overcome to before I truly began to improve.
 
Great points on the nutrition/hydration. Adequate in both, may give you the boost you need to pass!

True, in two weeks you won’t become a superstar, but in two weeks, your retake may surprise you. You already know how to pace yourself a little differently.

How bad do you want it??!?
 
I think ROTC is your best option. Two weeks is not enough time for the gains you will need.

I‘m sorry, just being realistic. ROTC can put you on a regular fitness routine that can put you on the right path in about 10 week.

Good luck
 
Don't disagree with SF_DAD but that option will still be open to you if you retake the CFA and the results are not enough to put you over the top. Also, you'll still need to work hard to get physically ready for ROTC. If nothing else, work hard the next two weeks and then retake, if only as a measure of how you're improving. Don't stop now.
 
Venomfall said:
Last Wednesday I took the CFA for the first time, and safe to say it didn't go well. I hadn't even considered USAFA until mid-September, so in that regards the progress I made from the physique of a stick to being able to do what I did I'm proud of. However, I always knew it was a long shot, since I wasn't a very active student before. Before I get into my scores, I want to make it clear that I'm not here to have people tell me how bad I did, or how if I kept those scores going in this year I would struggle. Trust me, I understand and say those things to myself basically every day.

BB Throw: 45'
Pull-Ups: 3
Shuttle Run: 9.9
Sit-Ups: 45
Push-Ups: 33
Run: 12:22 (yes I know this is atrocious beyond words, I'll elaborate on it)

So as you can see these are some pretty horrible scores. I was decently proud of my first 5 events considering where I was 3 months ago when I started working out, but the run does need to be addressed. By the time I started the run I was throwing up, and I think I both pushed myself too far in the first 5 events and didn't think to account for how exhausted I'd be by the end.

So after seeing all this, my question is this: Should I even bother retaking the CFA? I only have 2 weeks to somehow get scores up to a passing, and while I would love to be able to get in this year it doesn't seem realistic AT all, with the CFA being the one thing holding me back. Again, I understand how poor this test was, that's why I'm asking, so I would appreciate it if the replies stayed focused on whether I should bother to retake it or not. As of right now I'm trying to run even more than I was before, in hopes that there might be a chance, but it looks like I may just have to try again next year.

For those wondering, yes I do have a backup plan for this year. The idea is that I'll do ROTC at a host school and take classes at a community college, with the hope of transferring in from ROTC next year. If anyone has done this, I'd love advice on how to navigate ROTC when your plan is to get out midway through.

Thank you for your help!!
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Coming from someone who had a similar experience as you...Three months prior to the CFA, I wasn't able to do a SINGLE pull up. Running a sub 10 mile was a long shot, and my arms would just give up after 30 push ups. BUT, I begun this process, and I knew I wanted it. I wanted it BAD. I worked out every day, for the three months prior to my CFA. I got up to 9 pull ups, 56 push ups, 92 sit ups, and a decent shuttle. In that process, I had a stress fracture on my femur, which put me out for a couple weeks running-wise. That was motivation for me to work harder.

My CFA was looking decent. UNTIL I got to the mile. I felt nauseous before the mile, and ran a 8:40 mile for my first CFA. I went ahead and submitted, because why not. Of course, I was asked to retake by both USMA and USAFA.

I scheduled my second CFA for two weeks after. Every day, rain or shine, I went outside when it was 1530 CST, to practice my CFA. I did run-throughs of my CFA every day for two weeks. I didn't take days off. I passed and maxed a couple events too on my second try. Now, I can easily do 10+ pull ups, 60+ push ups, 100+ sit ups, and my mile time is dwindling from sub 7 to 7:10.

My advice to you is this. You've devoted this much time into these applications. All the paperwork, gathering resources, writing essays, doing nomination applications, and working out. Don't give up now. If you want it really bad, just clench your teeth and push through it. Two weeks can do wonders, if you just put in the effort and bulk up. Maybe, you can get your score to a point where they will ask you for a retake to get you that extra extension you need to boost your scores even more.

Don't give up.
 
I don't have advice on what is attainable or how to improve but you should Go For It. Same as I tell my son, Let them tell you No don't you do it. Sometimes time is not on our side but you only have to gain by keep fighting right now.
It has been a hard year and to have started this process in September you have shown a lot of focus and determination to do all of this plus the nominations and school applications in a few months.
 
Hey everyone, thank you so much for the replies. I checked the thread for the first time and I wanted to thank you all for the encouragement and advice you gave. Earlier today, before checking the thread, I texted my CFA administrator to try and schedule a test, so it's game on! Really inspired by how much I could improve, while still trying to stay realistic. I'll try and keep all this advice in mind, and I'm writing up a plan now as to exactly what to do every day. Again thank you so much for the advice, and the only thing I can shoot for is my best!
 
FlyFalcon said:
Always retake. Would you rather wish you had or do it? You can definitely get that sit-ups easily! Same with push-ups. I went from 25( wasn't going down far enough and my jrotc instructor keep telling me to go lower until I was allowed to go up) to 42. In a week and half.


Now the one thing I'm kinda concerned about is the mile. I'm a mile runner and got a 6:20 ( not bragging just starting what I got). Look two weeks is a huge amount of time for running. A mile a day could easily get the that time down from 12 to at least an 8. Secondly throwing up happens for three main reasons. You pushed your self tooo far, you didn't drink enough orrr you didn't eat enough both the day before and before you do the event.
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All of those points are great, but focusing in on the 3 main reasons I think it could have been a combination of all three. I might have pushed too far, and I tried to drink a lot beforehand, but I also do remember feeling my mouth being extremely dry midway through so I might have needed more. In addition, I probably could have eaten more the day before. The day of I got a medium sized breakfast with plenty of protein and carbs so I don't think that was the issue, but I do think the day before definitely could have been a factor. I'll keep all of this in mind going back into it, thank you so much!
 
Venomfall said:
Hey everyone, thank you so much for the replies. I checked the thread for the first time and I wanted to thank you all for the encouragement and advice you gave. Earlier today, before checking the thread, I texted my CFA administrator to try and schedule a test, so it's game on! Really inspired by how much I could improve, while still trying to stay realistic. I'll try and keep all this advice in mind, and I'm writing up a plan now as to exactly what to do every day. Again thank you so much for the advice, and the only thing I can shoot for is my best!
Click to expand...
I passed my CFA with an 8:31. My advice to you would be to see if you can find the lowest mile time that someone has passed with, then divide that number by four. At least run each lap with that time, preferably under. Even if you have to sprint to keep up with it, if you slowed down, you wouldn't pass anyway. I hope this makes sense, and good luck!
 
Venomfall said:
All of those points are great, but focusing in on the 3 main reasons I think it could have been a combination of all three. I might have pushed too far, and I tried to drink a lot beforehand, but I also do remember feeling my mouth being extremely dry midway through so I might have needed more. In addition, I probably could have eaten more the day before. The day of I got a medium sized breakfast with plenty of protein and carbs so I don't think that was the issue, but I do think the day before definitely could have been a factor. I'll keep all of this in mind going back into it, thank you so much!
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In terms of eating and drinking:
Drink a ton of water in the 24 hours leading up to the CFA. Then drink a decent amount the morning of. In the hour leading up to the CFA, sip your water, but don't chug. Your body needs to have enough water, but chugging water directly before will only fill your stomach up and make you feel sick. Hydration is a long term process.
Eat a carb heavy meal the night before. If your CFA is in the afternoon, eat a hearty breakfast. If your CFA is in the morning, eat a light breakfast. Have a power bar about an hour prior.
Good Luck, we're rooting for you!
 
Also if this is your goal, you need to continue to get fit/stay fit so why would you stop improving?
 
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