Is there a free simple program that can spilt up a .avi file. I'm looking to basically cut out a 45sec clip from a 30 min show.
AVI Chop or Virtualdub. Google for them.
VirtualDub and/or nanDub.
Virtualdub or one of it's variants. I use Vdub mpeg2
Try AviSplit (freeware) from Bobyte. I made it.