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Making/Playing a region free game and Updates on the game have nothing to do with each other. So if we use your example of owning USA (NTSC-U) Wii and then playing a PAL game made region free, if the PAL game contains an Update and you choose to Update this WILL brick your Wii. So while you are making your PAL game Region free you should also remove the Update (Brick Block) from the ISO. Both of these tasks can be done using Wiu1.1.
As for buring, it is recommended that you burn single layer Wii Games at 4x speed and Dual-Layer Games (such as SSBB) at 2.4x speed. as for the Media brand, you will have to experiment and see what works for you. Most will recommend Verbaitim media but people have success with other brands too, like HP, TDK and Sony.
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