I went do teh bodypod test last night.

201.5 BW
156.9 lb mean mass
44.6 lb fat

so 22.1% BF. Not bad considering I was probably somewhere around 53-56% before.

I'm going to go back in 3 months to re-test so I'm really going to tighten my diet up and start working out a bit more (biking and running again in addition to crossfit).