The trials we go through, right? I must applaud you for working to do what you know is right along with what you are required to do. I think you're making great efforts!
I might suggest that on the days when you have a 3rd round, rather than splitting the time between reading and writing, let the kids choose one day for reading and the other day for writing--for 3rd/4th graders, having that extended time would work on building that stamina.
I think you are being very thoughtful about how you use your students' time as well as your own.
Down the road, perhaps you can look at integrating your SS and Sci concepts to be taught in with your language arts (D5/CAFE time). This is one way many of the teachers at my school are working to meet the district requirements within more D5/CAFE perimeters. Many of the CAFE Comprehension and Vocabulary strategies can also apply to learnings in those areas.
Keep the faith, as some say--keep your ideals strong and don't get discouraged. Others will start to notice what you're doing, and you'll build a group that can help to make it better for all. Keep us posted on your successes and post your questions.