I found I had to actively train myself to use two-handed key chords. Right control-w, left control n, etc.
No more alternating nonsense. Pressing modifiers is instantaneous and requires no thought.
http://www.emacswiki.org/emacs/MovingTheCtrlKey
I ended up doing this on all three of Windows and Red Hat (work) and Mac once I got used to it.
CapsLock key = Backspace (I hate that reach)
Tilde key = Escape (for VI)
Escape key = CapsLock (for when you need it)
Backspace key = Tilde
My windows keys also function as Control, so that I don't have to be super accurate when using my pinky joint (where my pinky meets my palm) to press it.
Then install smex[1] and searching for commands in the long form is much faster, so you don't need to have that many shortcuts in the first place.
And the fastest and easiest key press is the one you don't have to do: Learn to use keyboard macros, you won't regret it.
I love the Emacs way - but this uber productivy is exactly what f*cks up my hands.