Looks like the 10.9.2 update + updating router (Netgear R7000) firmware + updating FreeNAS really gave me a boost. I did a very unscientific test of moving a 4.7GB mkv movie file from my NAS to my Mac.
On the 2.4Ghz band I was able to get anywhere from 12-18 MB/s as reported in the Activity Monitor.
On the 5Ghz band I was getting a whopping 55-75 MB/s.
Previously, I had always used the 2.4 Ghz band because it was actually stable/usable. I usually got 7-10 MB/s before the update. The 5ghz band would drop within a minute of starting a file transfer and during that minute speeds were slow and very erratic with long pauses where it was unclear if it was even transferring. Now it's solid and very quick. It actually exceeds the speeds of my desktop which has an Asus PCE-AC68 AC1900 adapter which only manages about 30 MB/s transferring the same file despite the fact that it has an external antenna base with 3x antennas.
Three things have been updated since I last posted here about poor performance:
1) Mac has been updated to 10.9.2
2) FreeNAS has been updated to 9.2.1.2 (Improved Samba/CIFS performance)
3) Netgear R7000 firmware has been updated to 1.0.3.24_1.1.20 (Improved 2.4G/5G performance and stability)
Everything together has resulted in great performance. Keep in mind the 10.9.2 update alone didn't do a whole lot for me other than fix erratic ping times and make things a bit more stable. Performance seemed similar and I still didn't use the 5ghz band. Only just now I thought hmm I've updated my router and NAS since then let me give it another try and BAM the 5ghz speeds are the fastest I've seen yet.
Would recommend that those having problems update everything on the network and try both bands if you have a dual band router. Also keep in mind speeds will vary based on the slowest component. Try using an ethernet cable to make sure something other than the Mac's wireless isn't the bottleneck.