By request, some ideas about alternative nutrition for long-distance athletes. CrossFitters do tend to need a certain amount of clean carbs to perform well (it's glycolytic work) but long-distance work can be very efficiently fueled with fat.
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Low Carber wins Western States 100-Mile Endurance Run
Ironman Triathlete and Paleo Nutritionist writes book.
Recovery day - come in and work on your skills and do some prehab amd mobility work.
Skill: Work on stability on the rings, isometric holds (rings, L-sits, pillars, handstand holds)
3 rounds 1 minute each exercise
-L-Sit hanging from bar
-Banded Tricep extensions
-Banded Pull Aparts
*Score total Push ups/Sit Ups/Total Time held in the L-Sit on bar