Thruster: 5×3 @ 3RM
max back squats (135/95)
max strict pull-ups
This workout is five (5) rounds NOT for time. You are going until you need to re-rack or need to let go of the pull-up bar.
The CrossFit Journal is a series of articles put out by CFHQ, and have a lot of great information about both health and fitness in them. This is an older article I came across that talks about the glycemic index (the level at which your blood sugar spikes due to certain foods) and has a chart highlighting which foods to aim for, and which to be cautious of: http://library.crossfit.com/free/pdf/GlycemicNov02.pdf