i usually do a combo of just sucking in the bumps and standing over the seat. also with pot wholes i tend to let go or loosen my hold on the handle bars to avoid having all the hits transfer directly to me

I think your tires, size and air pressure will also add variances. i just switched from armadillos to some michelins and its so much smoothers. there is still a jolt, but i don't worry about my forks breaking off as much.

and obviously it will depend on how much the tracks raise above street level. they just redid the pads/ground around the tracks i ride over and its more even than it used to be.