Did last week’s clean/squat/jerk complex; results there. 
Then shoulder press 6-6-6-6, with 35# DBs, followed by unsupported bent over rows 10-10-10, 35-45-50#

59/5’8”/155

I took advantage of a cooler-than-normal Louisiana morning and completed Murph: Rx’d 33:00 (PR).

RIP to the fallen heroes. Enjoy y’all’s weekend.

Where can I get more practical info for meal plans to create this metabolic flexibility?

If you eat a whole unprocessed food diet that is low in simple and added sugars, you are well positioned to reap the benefit of metabolic flexibility and decreased inflammation. Checking ketones is an interesting task because as your body becomes more adept at utilizing fat, your ketones will level off. This can be misinterpreted as a reversion toward glucose as the main fuel source instead of an increase in fat utilization efficiency. And no matter how good your diet, you cannot build muscle without a stimulus. And the more potent the stimulus, the more profound the muscle gain. This is why you can spot a CrossFitter across a crowded room. This and the nanos.