Rest and Nutrition

Much is said about rest and nutrition. In the interest of keeping it brief I won't try to re-invent the wheel. Still, a few points for all.

1. If you need to take time off, take time off. Leave the ego at the door and know when it's time to act smart, not act hard.

2. Look into the basic biological processes of nutrition, especially evolutionary diets such as Primal and Paleo eating. The caveman got us here, farms and agriculture were the beginning of many of western mankind's modern problems. Taking a look at what is really in processed foods and industrially raised meat will reveal very good reasons to eat like our evolutionary ancestors.

3. You may also want to research the hormonal effects of eating poorly on insulin and glucogon, which are the human hormones which regulate the storage and release of energy in the body. Knowing how to balance our homonal levels, in ways such as those suggested by the Zone Diet of Barry Sears fame, will help you maintain energy levels, burn fat and recuperate faster from high intensity workouts.

Here are a few views on the subject:
Robb Wolf
Paleo Diet
The Zone Diet
The Primal Blue Print
CrossFit Journal

Endurance WODs:
We're in a month of WOD cycles that are 3 on 1 off, so we shouldn't need extra Endurance WODs. Here's the scheduling:
ENDURANCE/ Day 1
MIXED MOD METCON/ Day 2
STRENGTH/ Day 3
If you need more, check out CrossFit Endurance.com, but only if you are giving 100% on your CrossFit Leatherneck WODs during this cycle!