your next stop should be versiontracker again, and I would suggest downloading a product called ffmpegX. There might be better products, but I've had good success with this one. It's a little quirky, though. I think the la-*test*-('") version is 0.9. You can convert it to any of those formats with that product.
It does take some time, though, so you may have to wait a while. A 5-minute movie can take about half an hour to an hour to convert.
When you get ffmpegX, drop into IM and I'll give you a few tips on how to make it work.
Oh, and you have to install 2 or 3 things after you download it. Just follow the directions, and it should work fine.

BigJohn