Here's my 5 shaman sequence. Still tweaking the PVP one -- I Just recently hit 70 and starting to run lots of AV so I'm still figuring out what's best.

Oh and yes, you need to hit the key 4x. I have the PVP bound to "z" and the PVE bound to "x". Totemic recall is "shift-x". Easy as cake.

(nice, the color-coded macro from word even copied over too.)

PVP
Character 1
/castsequence reset=8 Wrath of Air Totem, Tremor totem, Totem of Wrath, Healing Stream Totem
Character 2
/castsequence reset=8 Tremor totem, Totem of Wrath, Grounding Totem, Healing Stream Totem
Character 3
/castsequence reset=8 Earthbind totem, Grounding Totem, Totem of Wrath,Healing Stream Totem
Character 4
/castsequence reset=8 Grounding Totem, Totem of Wrath, Stoneskin Totem, Healing Stream Totem
Character 5
/castsequence reset=8Grounding Totem, Totem of Wrath, Tremor totem, Mana Spring Totem

PVE
Character 1
/castsequence reset=combat Wrath of Air Totem, Totem of Wrath, Mana Spring Totem, Stoneskin Totem
Character 2
/castsequence reset=combat Totem of Wrath, Healing Stream Totem, Grounding Totem, Earthbind Totem
Character 3
/castsequence reset=combat Totem of Wrath, Healing Stream Totem, Grounding Totem, Stoneclaw Totem
Character 4
/castsequence reset=combat Totem of Wrath, Healing Stream Totem, Grounding Totem, Stoneclaw Totem
Character 5
/castsequence reset=combat Totem of Wrath, Healing Stream Totem, Grounding Totem, Tremor Totem