Depends on what you're looking for... official Captivate firmwares other than JF6 are all internal test builds ATM. As far as ROMs go there's a decent variety of options to choose from, but they all depend on your personal preference.
However you've come in at sort of a transitional period, we've got lag fix kernels, we've got OC kernels, and we've got kernels that make I9000 ROMS work properly on the Captivate, but all of those things aren't yet merged.
I recommend you keep on reading, check out the different threads, figure out what suits you, and if you don't find what you're looking for- wait a week, I'm sure someone will come up with it
One thing you should REALLY look into before you start flashing ANYTHING is whether or not your phone is capable of using button combinations to get into recovery and download mode. Some of the newer handsets arent. A good starting point would be to turn off your phone... let it shut down completely, then hold both volume buttons and power on. If you get into the recovery menu, GREAT.
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