Take a look at his blog. The last post about the greatest exercise machine of all is a must read.
It's a nice way to put yourself through a quick evaluation. How do you stack up???
Due to flexibility issues (I'm working on them, trust me) I can't yet pull off a quality one legged pistol. I fared real well on the rest of the exercises.
My only input to his article is that you can get even better results in my opinion if you add additional weight to body exercises. Nothing like weighted dips or weighted pull ups etc.
I'll post the picture from the crock pot meal here;