I am using Firefox 3.0.11 (as of this week) and Adobe's site says I have
10.0.22.87. Firefox Add-ons says I have Shockwave 10.0 r22.

I watched the "on the course" video, and a couple of Riflescope videos.
Navigating Cadabra is a challenge, but I found some Flash items which all worked
fine. (Animations, not videos.) Olivia appears to have a low-bandwidth server,
but other than that her videos played. Another site with navigation challenges.
I didn't find anything interesting at the Longtail site.

I hope that helps you. I suspect you have too much stuff rather than too
little.