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update a field when another field changes - triggers, workflow oh my

in my contacts table i have a lookup for accounts
however, if an account is changed in a contact i also have an external (sql server) id that i'd like updated (it's called org_code)
i've looked at workflow but it doesn't let me say....if account is updated lookup org_code for that account and update it
how can i accomplish this
i think a trigger would work but i can't figure out how to build them
if i go to customize | contacts | triggers there is no New button to build one
is there a document somewhere that would walk me through this??
Nazeer AhamedNazeer Ahamed
Example is available in Force.com Cook book

- Nazzy