Hey massachusetts23, could you tell me how you conditioned/trained for these events? I know I am kind of young, and I have to still grow my muscles, but what did you do to get these scores? I am struggling on the push-ups and the pull-ups, and any running tips? I run XC, but I would love to run a 5:39 mile, that's really fast! To me, at least.
CFA scores:
B-Ball Throw: 77
Pull-Ups: 18
Shuttle-Run: 7.9
Sit-Ups: 95
Push-Ups: 72
Mile-Run: 6:06
I am 5'11and 143 lbs. What I did to help me get these scores were 300 push-ups (3x100), 300 sit-ups (3x100), and 114 pull-ups (3x38) a day for 4-5 weeks leading up to my CFA. It sounds like a lot more than it is, but if you split it up throughout the day, it isn' much. For the shuttle-run and mile-run, I didn't practice but 3-4 times. Since you run XC, I am sure the mile will be quite easy for you. You will be fatigued by the mile, so if you are practicing and getting a 5:45 mile you will probably end up getting a 5:55 mile by the end. For the b-ball throw, it was all about form, rotation, and exerting my whole body. I constantly practiced my form: I started practicing at 61' then towards the end I was getting around 75'.