CFA Workout

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Kgrant19

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Jul 26, 2017
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Hello all! I am a rising senior (female) and I am working on filling out my application for USNA! I did attend NASS (session one) and it made me a little concerned about my cfa scores. Just for your information I did play soccer for 3 years, but no varsity letter, and ran track this year and earned my varsity letter there. When I took my cfa at NASS I got 7:20 mile, 40 pushups, 9.97 shuttle run, 59 situps, 27 BB throw, and I have no clue for flexed arm hang but no where near passing lol. So, I am curious as to whether you all believe I should take it again, and, if so, if you had any fitness workouts to prepare for a retake. I would like to retake it at the end of July if possible, just so I can have my application in as early as possible. Thanks!

P.S: I am pretty satisfied with my running event scores, but extremely dissatisfied with my strength scores. Again, thanks and GO NAVY!
 
If you fail one portion of the exam then you fail the entire test. So if you failed flex armed hang, then you will need to retake. Best thing for that... buy a pull up bar. Put it on the way to your room. Google a flexed arm hang workout. Follow it up. Practice the basketball throw some. There are tips and tricks online and on this site. Keep taking practice exams along the way in the correct order.
 
Kgrant19, we put a pull-up bar (cost $35) in the basement where we go in and out of the house. There is now a sign on both sides of our door to do 5 pull-ups when we come or go. We are all doing it to support our son. I can do three good ones (and a few more bad ones) and I am an old lady, so I know you can do this. Consistency is the key.

It is my understanding your Blue and Gold Officer, a PE teacher, or a Regional Coordinator can help you retake it.

But NavyHoops is right - there are some really good videos on YouTube to help you with technique and the rest is all you.

Best of luck.
 
One pull-up is worth more than an infinite hang. So get at least one pull-up done. And yes, there are many online resources for how to do that. But why the rush? Give yourself time to get the best overall CFA that you can. There’s not much advantage to completing your application “as early as possible.”
 
Questions about CFA. DS attended SS session 1. He can’t temember his CFA scores.
He received an Email saying he shld finish his application as early as he can. And the CFA part of his profile has now have date written on it. Is that means he pass? Is there any way he can see or request a copy of the result?
 
MidCakePa said:
One pull-up is worth more than an infinite hang. So get at least one pull-up done. And yes, there are many online resources for how to do that. But why the rush? Give yourself time to get the best overall CFA that you can. There’s not much advantage to completing your application “as early as possible.”
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There isn't? I was under the impression that the earlier you turn it in, the earlier you could find your decision or get an LOA. Could you clear this up for me, just so I know that if I have time, I can spend more time on my CFA and ACT! Thanks!
 
MJ2020 said:
Questions about CFA. DS attended SS session 1. He can’t temember his CFA scores.
He received an Email saying he shld finish his application as early as he can. And the CFA part of his profile has now have date written on it. Is that means he pass? Is there any way he can see or request a copy of the result?
Click to expand...
I do not believe that you can get your scores back, unless you maybe get in contact with his squad leader or admissions, but I am not entirely sure. I know you can't see them on your application portal. May I ask what company he was in? I was in Session 1 Bravo company!
 
redwhitebluemom said:
Kgrant19, we put a pull-up bar (cost $35) in the basement where we go in and out of the house. There is now a sign on both sides of our door to do 5 pull-ups when we come or go. We are all doing it to support our son. I can do three good ones (and a few more bad ones) and I am an old lady, so I know you can do this. Consistency is the key.

It is my understanding your Blue and Gold Officer, a PE teacher, or a Regional Coordinator can help you retake it.

But NavyHoops is right - there are some really good videos on YouTube to help you with technique and the rest is all you.

Best of luck.
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Thank you so much! I really appreciate the encouragement and I am really determined to squeeze at least one pull up out, but its just a matter of getting to that point is what I am struggling with!
 
Kgrant19: There really isn’t an upside to submitting your application during the summer. LOAs are exceedingly rare and are given only to truly exceptional candidates (which you might be, I don’t know). Submitting your application so early when you’re deficient in a particular area (e.g. inability to do a pull-up) seems like an unnecessary risk.
 
Midcakepa offered really excellent advice. I would do exactly that. Really don't worry about your pull ups. You can improve in no time.

Buy a pull up bar, it costs $25. Start with an aided pull up by putting a small low chair and do aided pulls using as much of your personal power. Do it for 3 months everyday all throughout the day when ever you walk by the pull up bar. You will eventually be able to do 1. Then 2 then 3 and even more. You just need to condition muscles that you normally don't use.

This worked for me. I started with 3 legitimate pull ups beginning my Junior year. That's right I thought it was pathetic and I felt discouraged at first. Then I found out big buff guys have it harder. Heavy muscles don't help much but thin well conditioned muscles add a lot of torque. After 6 months I did 17 pulls at Summer Seminar. I did 20 but only needed 18 when I turned in my official CFA. Likewise, practice push ups all day in short repetitions. Eventually you will raise your stamina and arm strength. Watch these videos on a gymnast it can help. Girl gymnasts have the best form and strength among female athletes.


 
In your case, I probably would retake, even if you do manage to pass. Some concerted effort for a couple of months should significantly improve your score. In addition to the hang/pull-up, focus on improving sit-ups. Women typically are good at those. It's simply a matter of doing them daily -- you will improve!
 
One final though from my end: Google “USMA CFA instructions” and you’ll find a PDF that gives guidance, but more importantly, lists average candidate performance. (Yes, it’s USMA, but it’s as good a proxy as any for USNA.) To give yourself the strongest case for appointment — and perhaps secure the coveted LOA — aim to be above average in each of the events. For pull-ups, 2 is average for women. Before SS/SLE, my DD could do only a 45-second hang. Then she practiced on a bar above her door, lifted weights, and ended up doing 3 for her CFA. Not spectacular, but above average for women. You can do it!
 
For your flexed armed hang—don’t panic too much. I took the CFA at SLE and passed it with 12.7 seconds. Yes, 12.7 seconds. (Before you roast me, I am coming off of a shoulder injury and my shoulder physically popped during the test, causing me to put my feet down in a panic, and I have been unable to train my upper body for two months). My total score was only somewhere around 514, but if you’re only looking to pass, you can get there.

My event breakdown was this:
9.4 second shuttle
23 pushups (again don’t roast me)
65 sit-ups (I can usually do 91)
12.7 FAH
8:20 mile (I can usually run 7:10)
60ft basketball throw

I’m aiming for 5 pull-ups before CBT, should I receive an appointment to USMA. I have a pull-up bar on my bedroom door, and it’s been helpful. If I can do it with a botched shoulder, you can do it!
 
NavyHoops said:
If you fail one portion of the exam then you fail the entire test. So if you failed flex armed hang, then you will need to retake. Best thing for that... buy a pull up bar. Put it on the way to your room. Google a flexed arm hang workout. Follow it up. Practice the basketball throw some. There are tips and tricks online and on this site. Keep taking practice exams along the way in the correct order.
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My DD was told she passed although could only do 1 pull up because she maxed our push ups and the mile. So failing an event can be struck if a candidate "maxes out" another event. At least that is what she was told.
 
Kgrant19 said:
MJ2020 said:
Questions about CFA. DS attended SS session 1. He can’t temember his CFA scores.
He received an Email saying he shld finish his application as early as he can. And the CFA part of his profile has now have date written on it. Is that means he pass? Is there any way he can see or request a copy of the result?
Click to expand...
I do not believe that you can get your scores back, unless you maybe get in contact with his squad leader or admissions, but I am not entirely sure. I know you can't see them on your application portal. May I ask what company he was in? I was in Session 1 Bravo company!
Click to expand...
Session 1 Alpha. My DS 3yrs ago was given a copy of his stats. West Point emailed a detailed stats.
 
My DD was told she passed although could only do 1 pull up because she maxed our push ups and the mile
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Your DD may have misconstrued what she was told. For USNA at least, women are permitted to do the flexed arm hang. The max time in the hang counts less than one pull up. Thus, I doubt that one pull up is failing for females or it wouldn't make sense to allow them to do the hang.
 
My DD did manage one pull up and that was a passing score. The CFA was the last piece she completed and there was no penalty for her to complete that part last. She will be a plebe starting June 28th!
She would say practice all parts of the CFA. Push ups will help you get a pull up. Throwing the ball will help with strength and accuracy. Good luck!
 
@Kgrant19 don't hold out too much hope for an LOA. They are rare.
Work on doing that one pull-up, or two, or three.
You have about 10 months until April 15th.
 
Am I correct that you just have to pass the CFA? My DD passed it at SS but the throw was weak. Is there any reason to try and raise your score? She maxed the push up, sit up and a decent mile 7:10
 
eiei said:
Am I correct that you just have to pass the CFA? My DD passed it at SS but the throw was weak. Is there any reason to try and raise your score? She maxed the push up, sit up and a decent mile 7:10
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The CFA comprises 10% of an applicant's total WCS (Whole Candidate Score). The difference between a poor and superb CFA can be the difference between receiving or not an appointment. Thus, there is very good reason to attempt to improve it. Your DD seems to have done fairly well- from the half of her results that you offered- so she must determine whether she considers the time necessary to improve her score worth it.
 
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