good news and bad news
first the good news: using this thread i was able to update my firmware
bad news: i broke the black cable on the red/blue/white/black plug while trying to pull it out to attach the fw board
now what?
edit: i haven't tried putting the vci back together and seeing what would happen if i turned it on out of fear of shorting something out or just making the problem worse. i was able to get the metal insert out of the plastic, the bit of wire that is still in there seems like it isn't going to come out easily... but i'm guessing i could have a tv repair guy get it out and then solder the black cable to the metal insert