I use Wmv. and the higher the bit rate the better 512 or 3mb but you can only upload 25mb or smaller files.

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Wil Chapman Jr.
Oly, Washington
DP, Producer, Editor

Feel free to visit ( UPDATED!!! )
http://www.myspace.com/chapmanphotography
http://www.myspace.com/sport_specific (personal and training site)