In 20 minutes establish a heavy complex of:
1 snatch balance + 2 overhead squats

Then, every minute on the minute x 7 minutes:
3 behind the neck, snatch grip push press + 1 overhead squat @ 50% of heaviest complex

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Nutrition is an unending hot topic around the gym.  We ask the people who we look up to at the gym”What’s your diet like?” and “What do you recommend?”.  These are valid questions and a valid reason for asking; you see an athlete achieving the results you want, so maybe if you replicate what they are doing, you will get the same results.  Here is the kicker, everyone is different.  What works for one person may not work for another.  I recently found an article speaking exactly to this and may help you on your journey to achieving the results you want!  The key takeaway is use your own body as an experiment to see what works best.

I met Brian MacKenzie a few years back at a coaching seminar.

He made a profound statement at that event that I’ve never forgotten. He said, “If you’re going to advise people on nutrition, or help them with gaining or losing weight, then you must be willing to experiment with your diet.”
It doesn’t matter much what you know. You need to be able to give people advice based on what you’ve actually  done. If you have never been through what you are asking them to go through, it’s going to be hard for you to advise them properly. That’s the truth.
No matter what the diet -Paleo, Zone, high-carb, low-carb – you need concrete, effective advice based on real world experience. You need to try different things so you can find out what works best for you.

Here are 3 reasons why experiment is so important.

1. Everyone is different.

To fully understand yourself you must experiment with your body, and every body is different. There are ectomorph’s, endomorph’s, “hard-gainers,” slow metabolism’s and fast, there are so many different types of people. And in-turn, everyone responds a little bit differently to food. There is no “perfect” solution.
The best thing you can do is change-up the way you eat from time to time. Whatever you approach might be, change it. Shake-up your diet rules. I would even take the time to consider how you were raised, and your attitude towards food. If you’re like most people, your parents probably weren’t feeding you with optimized fitness in mind.
You have to own up to bad habits and beliefs, new and old. I’ve certainly got some experience there. For years I ate chocolate chip cookies, a honeybun, and some orange juice from the local convenience store every single morning before school. I didn’t think too much of it at the time, I just knew that my mom didn’t cook much. It took me years to break those bad habits. It wasn’t going to happen on its own.
Had it not been for my relationship with CrossFit, I would not have gotten involved in the healthy eating lifestyle and business that I have now. All it took was a willingness to test assumptions, learn from past mistakes, and make some changes.

I’ve now got the best kind of diet you could ever find – The one built through years of trial and error.

2. Recognize patterns, and take out failure points.

I have eaten many different ways, testing all kinds of diet. And I can say for certain, this is one of the hardest things to do because it taxes you mentally.
We are creatures of habit, especially when it comes to food. We get used to eating the same thing over and over, the same patterns and choices. Even if you are the type of person who experiments all the time, you will still settle back into old eating patterns. This is a skill you have to keep working on.
I think we only make things harder on ourselves with ultimatums. When you tell yourself, “I’m not going to eat bread,” or “I’m not going to eat any fried foods or sugar,” you’re basically laying down a personal challenge. You might succeed, sure. But you probably won’t. Not if previous experience is any guide.
Like just about anyone, you’re going to want the thing you can’t have. So, don’t set yourself up for failure. Do not exclude foods from your diet. Likewise, we have to break is the urge to add more and more “healthy foods” to our diets all the time. Again, I think added complexity and choice increase your risks of failure.
The hardest part of eating well is focusing on taking out the bad stuff. That focus isn’t always easy to maintain, but it will train you to make better food choices.

3. Experiment leads to real change.

The human body is a complex and sophisticated machine. It constantly adapts to stimulus, circumstance and surroundings. That’s why CrossFit is so good.
When it comes to body transformation and building fitness, it’s hard to beat the constantly changing nature of the loading, movements and time domains. Just look at the top Crossfit athletes competing today. They’ve got the numbers and physiques to back up the method. Our bodies adapt quickly when we do the same workouts over and over again. That’s why you see the same guy in the gym that’s been doing the same thing for years and he never changes.
The same holds true for our nutrition. If we continue to eat the same old things over and over again – living by the same guidelines and rules – then our bodies will adapt and we’ll be unlikely to experience any significant changes. But when you shift your diet in a big way your body goes into alarm. That’s good. If you are fueling and training your body with purpose, you will start to see big changes.

That’s how you actually make progress.