Some FRAPS Tips

I want to know the best settings to record with while having good video quality and sound but being able to play Crossfire ( Or any game but for now Crossfire ) with a good amount of FPS. ( 150-200. )

My normal FPS is around 180-210 in any mode and around 150-190 in Wave Mode MAX Settings and around 180-200 in Shadow Mode MAX Settings I want to be able to play around those FPS''s while recording with 720p HD AT LEAST.

Any ideas? I will test all the ideas when given and I will see what the best one was for me and I will post it here.