Here's how I installed/upgraded CWM to 184.108.40.206 this is an A in Q&A
I was on the April version of CWM and was fat and happy, then I thought I'd try ICS, and didn't much care for what I was finding, then I read about another one I thought I'd try, but it (apparently) required a newer version of CWM, 220.127.116.11 i think.
So ROM Manager from the play store wouldn't do the upgrade for me, kept giving errors.
I'd used odin to install the april .tar, but this new version comes in an .img file.
I downloaded the .img file and placed it on my phone in sdcard (/mnt/sdcard)
searched high and low for a few hours, found a semi-cogent post about how to install it using adb from your PC, i guess.
adb is in the SDK which you can get from here:
I installed this and I located adb here: C:\androidsdk\android-sdk-windows\platform-tools
on my PC from the command line (start, run, cmd, ENTER) I changed directories to that directory.
I executed, still on the command line: adb shell
This presented me the the octothorpe (hashtag if you must) prompt:#
at the # prompt I entered WITHOUT the double quote, ditto marks (")
"dd if=/sdcard/recovery-clockwork-touch-18.104.22.168-quincyatt.img of=/dev/block/mmcblk0p22"
so it looked like this:
#dd if=/sdcard/recovery-clockwork-touch-22.214.171.124-quincyatt.img of=/dev/block/mmcblk0p22
I pressed enter and it ran pretty quickly and returned to the (apparent) adb prompt # then I typed exit and it dumped me to the C: prompt and I exited that too (so there!), Then I rebooted the phone into recovery mode using one of many nifty reboot apps in the play store, so I don't have to have my fingers holding this slick and slippery buttons.
I verified I was in the new version of CWM, and rebooted to make sure my phone was still breathing... it was so I bailed back into recovery and am now running a backup... then I'll try to install the new ICS ROM, although it looks way too small to me.
I've gathered that the # prompt is the root prompt in adb, so either I'm very lucky and it does this by default, or adb detected my rooted phone... if you've read this far your guess is as good as mine.
I hope this helped someone from having to google for hours and hours into the night, and then not oversleep, not be late to work, not get fired, not go on unemployment, etc.