I need help with CrossFire videos

Alright i am pretty lame so i have a newbie question.

I have been recording some matches with growler. What i want to do is, export those videos so i can watch them. Growler gives me the option to export to .avi but the quality is really really really crap.

I would like to know what can i do to get those videos in better quality.

Here is an example.

http://www.youtube.com/watch?v=8cWDxdOkwrI

I recorded it with growler and exported to .avi and the final result is this crap quality.

Is there a program i can use to export those .gcf into something better than .avi?

Any help or suggestion will be appreciated.

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