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CFA sit-ups question

Discussion in 'Naval Academy - USNA' started by Pippip, Aug 14, 2011.

  1. Pippip

    Pippip 5-Year Member

    Jul 7, 2011
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    I have a question about how to train for this. I can do the max 95 sit-ups, but it takes me about 3 minutes. I was wondering, should I continue to to the 95, and try to make them faster, or just do as many as possible in the required 2 minutes? I am also doing other ab workouts, such as planks, crunches, and flutter kicks. Thanks for the help.
  2. navy2016

    navy2016 5-Year Member

    Dec 30, 2009
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    Do 3 count flutter kicks. I went to NASS not knowing what a flutter kick was and came out being able to do 50 3 count flutter kicks. Now I can push myself to 110 3 count flutter kicks.

    NASS, sit-ups=91
    did them with the USMA recruiter 2 weeks ago (USMA call them crunches, but the only difference I saw was that your partner sat on you vs just holding your legs down)=106

    I didn't do any sit-ups while working out abs. Other effective ab exercise are 6 inches, bicycle crunch and the ab strap. Look up Ab straps online. Another way is simply to get into a flexed arm hang position and lift your lower body up.

    Also, do sit-ups as fast as possible. Gravity will work against you (as my squad leader said).
  3. JettAirliner

    JettAirliner USNA Appointee 2016 5-Year Member

    Jun 29, 2011
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    Here's Killer's Ab Workout for USMC OCS (the gist of it, at least):
    Monday: 3 max effort sets
    Tuesday: Pyramid, begin with 20, go up 10 each time
    Wednesday: 5 twenty-second sets
    Thursday: 50 reps speed, 40 reps speed, 30 reps speed, max set
    Friday: 1 2-minute set, one slow max set

    Naturally, this is just a supplement to whatever else you're doing. Be sure to stretch. Mmm, I love ab stretches. Gonna go do some. But this alone has taken me from 40 or so in 2 minutes to 60-70. Been ... two weeks? Not quite, I guess.
  4. JJaeger

    JJaeger 5-Year Member

    Aug 7, 2011
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    I just did my CFA five days ago and got to 86 in two minutes. If your tester is following the rules (and mine was) then two minutes is it- stop, because they can't count any reps after the limit. You'll just make yourself more tired for the last events, and the run is ridiculously hard (even if it IS only a mile- you should be too tired to think by that point). But hey, great job on maxing out- you've got the strength, it's just speed now.

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