there is a form created event you can hook into 

look at FormStorage FormCreated

on the create workflow

you'll need workflow storage

here is a workflow snippet from the codefirst stuff

//workflows

            WorkflowStorage ws = new WorkflowStorage();

            int l = 0;

            foreach (var workflow in ((FormBase)Activator.CreateInstance(typeForm)).Workflows)

            {

                var workflowAttr = FormManager.GetWorkflowAttribute(workflow.GetType());

                Workflow wf;

                var wfs = ws.GetAllWorkFlows(form);

                if (wfs.Any(x => x.Name == workflowAttr.Name))

                    wf = wfs.Single(x => x.Name == workflowAttr.Name);

                else

                    wf = new Workflow();

                wf.Name = workflowAttr.Name;

                wf.ExecutesOn = workflowAttr.ExecutesOn;

                wf.SortOrder = l;

                wf.Type = workflow.Type;

                wf.Active = workflowAttr.Active;

                wf.Form = form.Id;

                wf.Settings = new Dictionary<string, string>();

                foreach (var propInfo in workflow.Type.GetType().GetProperties(BindingFlags.DeclaredOnly | BindingFlags.Public | BindingFlags.NonPublic | BindingFlags.Instance))

                {

                    var settingAttr = Util.GetAttribute<Umbraco.Forms.Core.Attributes.Setting>(propInfo);

                    if (settingAttr == null)

                        continue; // skip this property - not part of a document type

                    wf.Settings.Add(propInfo.Name, propInfo.GetValue(workflow.Type, null).ToString());

                }

                if (wf.Id == Guid.Empty)

                    ws.InsertWorkflow(wf);

                else

                    ws.UpdateWorkflow(wf);

                l++;

            }

            ws.Dispose();

and this is how we add the default workflow

string email = umbraco.BasePages.UmbracoEnsuredPage.CurrentUser.Email;

                if (!string.IsNullOrEmpty(email))

                {

                    Workflow wf = Workflow.Create();

                    wf.ExecutesOn = Umbraco.Forms.Core.Enums.FormState.Submitted;

                    wf.Name = "Send email to " + email + " when submitted";

                    wf.Form = form.Id;

                    wf.Active = true;

                    wf.Type =

                        Umbraco.Forms.Core.Providers.WorkflowTypeProviderCollection.Instance.GetProvider(

                            new Guid("E96BADD7-05BE-4978-B8D9-B3D733DE70A5"));

                    Dictionary<string, string> wfSettings = new Dictionary<string, string>();

                    wfSettings.Add("Email", email);

                    wfSettings.Add("Subject", "the form " + form.Name + " was submitted");

                    wfSettings.Add("Message",

                                   "the form " + form.Name +

                                   " was submitted, this is the list of values it contained, you can turn this email off under workflows in Umbraco Contour");

                    wf.Settings = wfSettings;

                    workflowStorage.InsertWorkflow(wf);

                }

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