JP:

When we live in 'civilization', we have to do what we can.  I'm not anti-Crossfit, I'm anti-killing yourself with overtraining.

Are you eating breakfast right now?  I'd consider moving your lunch meal to breakfast, and eating a big dinner once you return from your workout.  Also, I wouldn't consume protein shakes for 2-3 hours before the endurance/Crossfit workout, or you'll just be burning the protein shake instead of improving your FAO.  A lot of blood flow is diverted to the stomach and intestine when you're digesting food (of course it is...food is absorbed into the bloodstream and lymphatic circulation, that's how digestion works) and that diverts energy away from your efforts.

Doing part of leangains protocol (e.g. a little bit of leucine and BCAA before the workout and right after, AFAIK) is OK if you're really trying to optimize muscle gain, especially on strength days.

Re: carbs, however many you have to ingest to have enough glycogen for metcons is fine.  Keep in mind that going anaerobic burns through glycogen very quickly compared to aerobic activity.  I find best success with more carbs in the evening meal than the morning...and remember that 250-500g of muscle glycogen is much more important than a few g of blood sugar.

JS

(Caveat as always: your decisions are your own responsibility.)

JP:

I'm usually not hungry at breakfast either...if your schedule can withstand it, try eating a late breakfast (e.g. 10ish).  That'll give you enough time to digest it before your workout, and cause you to require less protein shakes throughout the day.  If you're stuck at work, consider what you can heat up in a microwave, buy an electric skillet, or just take an early lunch break: 11 AM is fine, especially if you're not loading up with 2000 calories!

Or, if you can recalibrate yourself to eat in the morning, that works too...so long as you're getting enough to make it through to dinner.  I find that eating breakfast just makes me hungry when it wears off, which is why I recommend trying a later one.

I don't think one carb-up per week is enough if you're doing Crossfit regularly, especially since pizza and ice cream are heavier on fat than carb...but some of that depends on how much carb is in your protein shakes.  How many of them are you drinking, how much carb is in them, and in what form?  (i.e. is it all lactose from whey protein?)  Keep your cheat meal...but you might experiment with a midweek carb-up (not a cheat), where you add a bunch of tubers (or even white rice) to your evening meal, preferably after one of your endurance days when you've just depleted some glycogen.

Mainly, though, you need to experiment.  You're clearly metabolically functional at this point, so try the changes and see how they affect your performance.  If carbs increase your performance, eat more.  If you start gaining fat, eat less.

JS

JP:

It's perfectly legal to use leaner cuts of meat if you're going for "anabolism through excess protein intake".  Remember that "Eat Like A Predator" is the baseline diet for maintaining health, fitness, and longevity, and can be tweaked for individual goals.  If you want to drive things in a specific direction, like "I'm trying to build muscle mass and still survive my metcons", then you can start experimenting with variations on the theme.

However, since amino acids only last so long in the general circulation, some amount of protein during the day is likely to aid anabolism to some degree, so you probably won't be able to give up the protein powder entirely.  And you want to make sure you're getting your biggest bolus of protein after the workout that causes the GH spike and subsequent remodeling.

Now I have to work on tonight's article some more. 

JS