Submit CFA?

Giantatom

Giantatom

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Joined
Mar 31, 2019
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15
BB Toss: 68
Pull-ups: 9
Shuttle-run: 8.9
Sit-ups: 82
Pushups - 45
Mile: 9:15

Should I submit this? My deadline is 11/29, about two weeks from now. I missed quite a few pull-ups and push-ups for not going all the way to 90 degrees, normally I'm doing about 13 pull-ups and 60 pushups. My biggest worry is the mile, which I've been trying for a while to improve but running it after everything else is extremely difficult, even when I can run it in around 7 minutes normally. I've been running intervals every other day to improve.

I know they sometimes offer retakes, so I am wondering if I should just submit and see what they say. My thoughts are that if they offer a retake, I'd have more time to work on things than I do right now. I'd appreciate any advice.
 
Giantatom said:
BB Toss: 68
Pull-ups: 9
Shuttle-run: 8.9
Sit-ups: 82
Pushups - 45
Mile: 9:15

Should I submit this? My deadline is 11/29, about two weeks from now. I missed quite a few pull-ups and push-ups for not going all the way to 90 degrees, normally I'm doing about 13 pull-ups and 60 pushups. My biggest worry is the mile, which I've been trying for a while to improve but running it after everything else is extremely difficult, even when I can run it in around 7 minutes normally. I've been running intervals every other day to improve.

I know they sometimes offer retakes, so I am wondering if I should just submit and see what they say. My thoughts are that if they offer a retake, I'd have more time to work on things than I do right now. I'd appreciate any advice.
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I wouldn't. A couple more pull ups would help, but I would guess that 9 is passing. Push-ups are probably border line, and I would guess that mile time is not passing. (Obviously, just going off the published averages. no inside information on what does or doesn't pass). Focus on things you can control: sleep, diet, hydration. Those things can make a difference in your performance. My DS is a varsity runner and was shocked at how difficult the mile was after all the other events. You are going to have to "embrace the suck" and really push through. If you can normally run a 7-minute mile you should shoot for at max an 8 min mile in the test, even that isn't great, but I think a minute over your usual pace is probably a reasonable goal given the stressors of the test. I wouldn't wait until the last minute but do what you can and plan to take it again next week.
 
Presuming that you are a male, I would not submit these scores. Mine were almost identical the first time I took the CFA. Slower shuttle run, but slightly better on pull-ups. I did not pass. I don't think these will either
 
crymsonwynters said:
Presuming that you are a male, I would not submit these scores. Mine were almost identical the first time I took the CFA. Slower shuttle run, but slightly better on pull-ups. I did not pass. I don't think these will either
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What did you do to improve? I think the earliest I’d be able to take it again is the 28th or 29th, so right on the deadline.
 
I passed with 44 pushups. However, I maxed the mile and sit-ups and got 13 pull-ups so that might have compensated. Good luck with your retake!
 
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Don't have scores sent. Your run is not in scorable range. You need to be under 8 min for the run. Work run and pushups another few days. Push hard! Rest 2 to 3 days before testing again. This might not be enough time to get your run time down.
You may get 1 more shot after submitting if you don't get a green check. It's possible, I was there 3 weeks ago. My pushups went from 43 to 70. As mentioned, eat right, train, eat right, and sleep. The 2+ day rest before retake is critical.
 
MDRDV said:
View attachment 13157
Don't have scores sent. Your run is not in scorable range. You need to be under 8 min for the run. Work run and pushups another few days. Push hard! Rest 2 to 3 days before testing again. This might not be enough time to get your run time down.
You may get 1 more shot after submitting if you don't get a green check. It's possible, I was there 3 weeks ago. My pushups went from 43 to 70. As mentioned, eat right, train, eat right, and sleep. The 2+ day rest before retake is critical.
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When I was running that app with my DS last year, it looked like 7:40 was the break point for males on the run. He came in at 7:38 and three steps later he blew chunks. That is the way to put out for your dream. He is now a doolie and living the life. 4 more days until we see him again.
 
LTBob87 said:
When I was running that app with my DS last year, it looked like 7:40 was the break point for males on the run. He came in at 7:38 and three steps later he blew chunks. That is the way to put out for your dream. He is now a doolie and living the life. 4 more days until we see him again.
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That's what it takes sometimes. Chunks.
For OP reference, if all else stays the same the run needs to be 7:48 to trip the At Risk to Pass for the app. Puts you at 40 percentile. Not sure how accurate the app is in relation to SA requirements, but I'd bet pretty close.
 
Here are the averages from the USAFA site. You have some work to do.

"Competitive Scores​

Before taking the CFA, it’s recommended to practice each exercise in order to meet and hopefully exceed the averages for each event"
EXERCISEMEN AVGWOMEN AVG
Basketball Throw69'42'
Pull-ups122
Flexed Arm Hang (women)–N/A31 sec
Shuttle Run8.1 sec9.4 sec
Modified Sit-ups (crunches)8178
Push-ups6241
One-mile Run6:297:30
 
Besides passing the CFA, if you get an appointment you will need to pass the AFT and PFT annually. Running at 7000' is a whole new level. Your overall fitness needs to improve significantly.
 
(Training) Suggestion for the run. Get a fit bit and set up the interval option so that the watch vibrates every 30 seconds for 16 intervals. One interval/ vibration for each quarter lap. This equates to an 8 min mile. Place a marker on the track at each quarter lap. ( assuming 4 laps = 1 mile).
As long as you reach each marker at or before the watch vibrating your time will be 8 min or under You can adjust that as needed if you want to go for better time.

Start your run at one of these markers and start the interval counter. If it viberates before you get to the next marker you know you need to speed up. If it vibrates after passing the quarter marker you should slow down a bit. When you get to the last lap run as fast as you can and leave nothing on the track.

It’s a fact that the previous events take a lot out of you but this being last is great in that you can give it everything you have and not have to worry about reserving energy for another event. Give it everything you have on that last lap and your time will be under 8.
 
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