A little hard to compare (for example) on-demand ACR freerolls to CC freerolls. The fact that they are even apart of an
online poker community kinda says to me that they are at least a somewhat educated recreational player. CC freerolls just play better than most.
But two things to add for rules though.
FPS is bad, don't do it. ABC until the table dictates otherwise.
Good play, patience, no spew, no hero calls and solid decision making creates a winning player. Take your time and be happy with +5bb an hour. The hardest thing for most of us I think. We all put so much time into it and expect wicked results now when in reality +5bb/100 hands is not a bad winrate over time.