CFE Score

<p>Falconhopeful_06, where are you from and if there is a big altitude difference between there and C. Springs, how did it affect your running. What was your mile time at SS?</p>

<p>Iowa</p>

<p>We don't have altitude here.</p>

<p>Affected me huge. Comming off the end of a track season where I was running near 4:50, I couldn't break 6. I think I ended up around 6:20. It was a humbling experiance.</p>

<p>Once your body adjusts though, it actually gives you a much better workout. It'll kill you for the first few weeks, but then you'll get even better, especially back down at sea level.</p>

<p>i've been here almost 3 months...it still sucks my 1.5mile time is still no where near where it used to be</p>

<p>After being here a while, you'll be amazed how much more air there is when you go back down to sea level (or at leats lower than 7,258 feet), at least for the few days.</p>

<p>Thats why its especially good for aerobic type sports (ie XC, track) It'll take some time for your lungs to adjust (acclimatize), and you'll probably see some drop in perfromance. Eventually though you'll get back to where you were and continue to improve. The real benefits come when you get down to normal sea level when the oxygen content in the air is much larger, you'll be even better at stuff then you were after you adjusted to the altitude.</p>

<p>That's one of the reasons the Olympic Training Center is in Colorado Springs. Neat place if you get the time to visit.</p>

<p>Did my test this morning:</p>

<p>B-ball throw: 62 feet
Pull-ups: 10
Shuttle run: 9.4
Sit-ups: 95
Push-ups: 45
Mile run: 7:26</p>

<p>I tried and struggled for the eleventh pullup but couldn't get my chin over the bar. In hind sight, I can look back and see that trying for 11 pull-ups cost me about 10 push-ups because I just hung with my chin barely below the bar for about 15 seconds and got tired. In reality, 1 more pull-up would not have helped me as much as 10 push-ups so don't strain like I did.</p>

<p>hm...i'm a girl and here are my stats:</p>

<p>bbal throw: 47 ft
pull up: 0 :(
shuttle: 10.2
sit up: 69
push up: 32
mile run: 7:50</p>

<p>i'm having major problems with my pull ups/run...although, i think i can get my run down...but i really need help with pullups...i have an injured shoulder...</p>

<p>..any suggestions on pull up strength? so i can at least do one?!??!!</p>

<p>Just attempt to do one every chance you get. Eventually, you'll get to a point when you'll be able to barely do one. The you just do this whenever you get the chance until you can build yourself up to doing more. If you have an injured shoulder, you might want to go to a gym or something and do assisted pullups (where you stand on a counterweighted bar to equalize some of your weight) and also do some Shoulder Pull Downs with a small weight and build up, and that may make you strong enough to do one.</p>

<p>To train yourself into pullups- </p>

<p>Go to a pullup bar, and get a stool so you can go into pullup position without pulling yourself up. Hang on the bar in the full chin up position as long as you can (this will probably be only a few seconds at first). Just keep doing this as much as you can, and you'll soon see great results. Pull ups are something you've just got to do over and over to get better.</p>

<p>Or, go to school weight room and use the lat machine. Start off doing three sets of eight, then increase. Once to a higher weight, attempt actual pullup.</p>

<p>doing millions of push ups and pull ups does squat </p>

<p>my PFT score jumped over 100 points by doing </p>

<p>lat pulldowns
bench</p>

<p>Any of you have advice on Shin splints? I've had them for so long now that I'm used to them, but my run is hindered A LOT by them. Gets pretty painful. I had shin splints in the 8th grade, never really got over them i guess. I ice them and use ibuprofen, any advice on improving running time. I try to run further, but still have trouble. Really, running is my weakest point now. </p>

<p>I tryed today and got this in a mock test:
54 feet b-ball
10 pull-ups
9.1 shuttle
65 crunches
30 push-ups
heat too harsh to go running (about 95 degrees I think).</p>

<p>Also, advice on upping the b-ball distance?</p>

<p>I'm a runner, and have had so many minor injuries that it isnt even funny. If your shins hurt so bad that it hinders your running, a good idea would be to go to a gym and use an eliptical trainer, a stationary bike, or a stairmaster to get some aerobic benefits (not nearly as much as normal running). Try to keep from running for a while to give the shin splints some time to heal. If they don't, you should probably see a doctor about them. Once you feel you can run on it again, just run a few miles a day everyday, and then each week bump up the number of miles you are doing each day by 1 mile. Also try to mix it up a little during your runs (speed up for a minute, then jog for 3, then speed up again) so that you dont get stagnant.
For the B-Ball throw, just find a flat field, and measure out 100 feet, marking in increments of 10 feet. Go out there with someone (a parent, friend et c.) and just throw it. Do this everyday, and your muscles used for that action will develop, as well your neuromuscular memory.</p>

<p>Shin spints-don't run when they're hurting a lot, but training when they aren't will increase your resistance to them.</p>

<p>Just like patriot, I've had so many injuries it isn't funny either. In fact...it looks like I might be out of our CC race this week because of ligament problems in my right ankle. Don't try to train through your injuries, it'll just get worse.</p>

<p>Let me try to address a couple of the questions.</p>

<p>Shin splints - Good Advice above, another common cause of shin splints is running on different surfaces. Also always suffering from shin splints could be a sign you might have developed fractures. Go to a gym and use an eliptical trainer, treadmill, bike, and etc. Select your target goal and work towards it. But remember you need to train 3 times as long as you expect to need. So the goal is a mile you need to work at training 3 miles each time you train. Your time will go down hopefully each time you workout, chart your time and aim to beat it each time out.</p>

<p>For the Basketball throw suggest working with a medicine ball, not too heavy maybe a 2-4 lbs. Develop the technique of using your upper body to rotate through and throw it. </p>

<p>My son suffers the upper vs lower body conflict. As a soccer player he will score well on the shuttle run, mile run and situps. The upper body needs work. We actually got a trainer to work with him once a week, the rest of the week I work with him. Best thing for your success is to get a buddy or parent to push you to your maximum potential.</p>

<p>Also allow time for the muscles to recover. Work upper body alternate days as the lower body. This allows for the muscles to recover and build up quicker.</p>

<p>I took the CFA last week, it was terrible condidtions. Really windy and very hot. I'm a girl, here are my stats:
Basketball Throw: 54 ft.
Pullups: 7
Shuttle Run: 9.4
Cruches: 95
Pushups: 50
Mile: 7:20</p>

<p>The only thing I was really dissappointed in was my mile, I could've done better but I think okay. For anyone who is training for the CFA, I ran everday and lifted weights everyother day. While doing your pullups, make sure you come all the way down but don't stop or it will be a lot harder. As soon as your arms are straight bounce right back up again. Just do the best you can, I'm not sure if this is correct but I heard that the CFA wasn't a huge part of getting in. It is definitley important though, so don't take it lightly.</p>

<p>"For the Basketball throw suggest working with a medicine ball, not too heavy maybe a 2-4 lbs. Develop the technique of using your upper body to rotate through and throw it."</p>

<p>This really works! The b-ball throw was my daughter's biggest challenge last year. Once somebody showed this technique to her, the lengths on her practice throws increased pretty dramatically. I can compare it to the way a water polo player passes a ball. Because they are treading water at the time, they often need to put their entire upper body into the pass in order to get some distance.</p>

<p>OK, this will sound stupid, but...
what's a medicine ball and where would I buy one???</p>