I use "Capture Me" http://www.chimoosoft.com/captureme.html
It's free and easy to use. Just launch, resize the box to whatever part of the screen. Click it... save it.
I've found that by exporting it with a 1.0 aspect ratio, it displays correctly but with black bars at the top and bottom. I am talking about PAL, not NTSC
I tried posting these on Jarred's framegrab thingy, but when they have been posted they appear to be stretched out too much, even though the jpegs look correct.
Could this be because the program Jarred uses only shows NTSC pictures properly? Maybe it can't show PAL pictures without distorting them?