Default [Q] Please help me flash an upgraded OS to my device

Hi all, I want to install a 4.4.4 ROM. I haven't been around the forums for a while (I've been satisfied with my rooted stock 4.2.2 MDL), but now I feel it is time to upgrade.

First off, the recovery I have right now is CWM 6.0.3.2 touch recovery. Is that OK? Or is it outdated? Does it have auto-loki?

Secondly, will I still be rooted after upgrading to 4.4.4? If not, is there a known root process?

Thanks to all! I really want to get back into the stock Android scene.
Use the "Thanks" button, use it every time you get an answer, even if it's one you don't even like. Ungrateful bastard.

Current - Samsung Galaxy S IV (AT&T, Stock Rooted), Google Nexus 7 (Stock Rooted)

Old - Motorola Atrix 4G, HP TouchPad, LG Xenon