Guess what?AO is working now,I deleted the configuration file and
loaded it up and it works fine now,No skips or out of synch bits or
anything!So I figure maybe i messed something up in the configuration.
For now I tried recreating the problems i was having all yesterday but
nothing,I mean wtf caused that anomoly?SSF is kinda buggy still i guess.
Finally I also went looking for some explaination of the option and
found this below to help anyone,it appears you can manually adjust the
clockspeed to make it run slower/faster.

But I still can't find is it possiable to make it go full screen?or is
the best that one can do double it?there is a V-synch option that says
"only in fullscreen" so i imagen there is a option but i can't for the
life of me find it.

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CD drive : Select the CD drive you're using to load the game. It can
be either a virtual drive in which you load the ISO of SF3 or a normal
CD-ROM device in which you insert your original CD of the game.

Cartridge : You should set this to "Backup RAM Cartridge" so that you
can use both system and cartridge memory to store your saves. (Because
the system memory alone is very limited)

Area Code : Select the area code for your game. If you don't know its
area code, test them all until the game can start.

In "Screen"

Disable "Scanline" and enable "Auto Field Skip". Also enable "Use
DirectDraw" or "Bilinear Filtering" depending on your graphic card.
(find out which one makes the game faster)

In "Sound"

Your preference.

In "Controler"

To the right of "Player1:A", click on "Redefine" and set up your
controls accordingly.

In "Program1"

Keep everything enabled except for "CD Block No Wait" and "Use VDP1
Draw Thread".

In "Program2"

Here is the most important part of the settings. Enter values that
give the game a good speed. (test many combinations if need be)
Right now, I'm using the followings :

CD Drive Read Sectors : 16
Dot Clock : 1.70~2.50 (From slow and smooth to fast and sometimes choppy)
SH2 Instruction Numbers : 150
Slave SH2 Speed (%) : 100
SH2 Recompile Block Instructions : 50
CD Sector Numbers Per Second : 150

Check "Always Running"

In "Program3"

Uncheck "CD Access LED".
Check "Pattern Name Renewal", "Check Cycle Pattern" and "Memory Access
Wait".

When you're done configuring, restart the emulator and access the
memory manager (Push F1 and try to press A and Start before the BIOS
screen). Clear the system and cartridge memory and restart again
before playing.