Here is a link to the implementation guide.
http://www.microsoft.com/downloads/en/details.aspx?FamilyID=1ceb5e01-de9f-48c0-8ce2-51633ebf4714
The steps will basically be:
1. Set up your CRM server locally and use crm as your orgname, but you can use a different name for your friendly name. The reason is that IFD will take the syntax of orgname.companyname.com so if you want Crm.companyname.com you need to have crm as
your org name.
2. port over your customizations
3. use a tool like scribe or something you would create using the SDK to migrate your data (you won't have access to the CRM Online database directly so you will have to build a tool or use a third party tool that uses web services to migrate your data.
4. configure IFD (Internet facing deployment) on your server, you can find the instructions in the implementation guide. This will let people outside your network access your CRM server if they authorized using the URL crm.companydomain.com
Good luck.
Jamie Miley
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