CFA Retake

Discussion in 'Air Force Academy - USAFA' started by mallory, Oct 28, 2017.

  1. mallory

    mallory Member

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    I just received word that I need to retake the CFA by November 27th and am scared, here are my precious scores that I just received (I do believe that I can perform much better on the mile because when I took it I was sick and had to run in 25 degree weather while it was snowing) I think that I was disqualified for the flex arm hang because it really was terrible, any tips for improving in a month? The rest of my application is well above average in every category
    Basketball throw: 39 ft
    Push up: max.
    Sit up: I think 67 but I am not positive
    Flexed arm hang: 12 sec
    Shuttle run:9.5 sec
    Mile: 8:36
    Any advice would go greatly appreciated.
     
  2. jeffreykj7

    jeffreykj7 Member

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    I would suggest to try going for the 1-2 pull ups. You would have to practice everyday and provide yourself adequate rest to build upper body strength. Start by doing negatives, for which you jump up with your chin above the bar like the flexed arm hang and slowly bring yourself down. Keep doing so until you feel comfortable with it. Try to do assisted pull ups as well with a chair, resistance band, or with someone to help lift you up. Pull ups may seem hard at first, but if you keep practicing, you'll see results. I went from 0-4 in 3 weeks. Im sure you can do the same, if not better. Good luck!
     
  3. mallory

    mallory Member

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    Thank you!
     
  4. Hoodlum15

    Hoodlum15 Member

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    There are great work out plans online for every exercise. While you should definitely focus on what caused you to fail (pull-ups), strive to increase your scores in everything. Honestly there's no magic formula, it's just practice practice practice, especially for things like pull-ups and sit-ups. At USAFA there are pull-up bars in every stairwell of the dorm and a lot of cadets just make it a habit to do one or two every time they pass it. If you can get a doorway bar try putting it somewhere conspicuous and doing the same thing. A month is plenty of time, you can do it!
     
  5. mallory

    mallory Member

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    Thank you! I have been practicing often in things like push ups( which you can tell by the scores) but had not been as much in pull ups(again easily seen by the score) my next purchase will definitely be a pull up bar for my doorway because lifting weights has clearly not been enough
     
  6. Hoodlum15

    Hoodlum15 Member

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    Pull-ups are one of those exercises where really the only way to increase them is by doing them and auxiliary exercises won't produce as much progress. Don't fret though, the first one is the hardest to get and then you should progress pretty quickly if you stay proactive.
     
  7. mallory

    mallory Member

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    I will work every day and strive to get at least one!
     
    mommahedg likes this.