i used virtual dub to encode the file using the xvid codec and captured the screen grabs using BS player all you do is press P . I had to play around with the settings for a while in virtual dub to get the quality right but its just a sliding scale so just trial and error for me really.
i was really suprised at the quality especially given my original recording wasn't that good- i had to remove noise from it in TMPGEnc as i had bad tv reception on sunday
BTW congrats thats 2000 posts!!!!
8)