Ok here are two versions of the same video. The lo res is comparible to most YouTube videos. The High Rez is similiar to what YouTube calls High Quality. The low quality typically will stream better over slower connections.
The origional video was an flv download I converted to an AVI and then re-encoded them using Super©. The settings in Super© I used were as close as possible as I could get to the settings of FLV files I downloaded prior from YouTube.