Here are three versions - let's see which one works best for you:
The first is a .3gp file made to be watched on cel phones. Small size, ok sound, mediocre video...
Here is an iPhone optimized .m4v file. Better quality, better sound.
The last is a quicktime .mov conversion of the above file.
Of the three, all are viewable on the web, but only the middle one can be synced to an iPod via iTunes.