We’ve all experienced flow, that feeling when time seems to disappear because we’re completely immersed in what we’re doing. It’s a sense of clarity and ecstasy germinating from a state of peak consciousness. Steven Kotler’s “The Rise of Superman” explores the science of flow, illustrating how athletes in extreme sports utilize it to elevate human performance to new heights.
Kotler points to three primary triggers that bring on flow:
- Novel and complex environments
- Deep engagement
- Significant consequences
When these factors combine, the brain shifts its energy into focus and awareness. Distractions fade, and what’s left is presence, clarity, and performance.
Flow isn’t reserved for base jumpers or big-wave surfers. It’s something coaches can experience as well. Think about what happens inside a CrossFit affiliate. The environment is constantly novel and complex; athletes come from diverse backgrounds, and every class is unique. Coaching itself demands deep engagement — we’re watching, cueing, correcting, and guiding movement rep after rep. Members walk in with different injuries, limitations, and personal goals; clarity of instructions and consistent delivery become paramount to significant results.
Studies have shown that flow helps people become resilient, while also guarding against depression and burnout. It has been known to reduce stress and provide greater motivation through positive emotions, such as satisfaction and happiness. If the ingredients for flow are baked into the job, offering significant benefits to being in a state of flow, why do we, as coaches, sometimes struggle to achieve it?
In the article, “Fundamentals, Virtuosity, and Mastery,” Greg Glassman describes the common trap both new athletes and new coaches fall into: chasing risk and originality while skipping over the basics.
Virtuosity — doing the common, uncommonly well — is where mastery truly begins.
Here’s the key: when coaches operate from a place of virtuosity, flow follows. The fundamentals that underpin our coaching are:
- Care — knowing our members and being genuinely curious about them.
- Preparation — creating detailed lesson plans to offer clear, structured classes.
- Precision — knowing the points of performance for movements inside out and understanding common faults through static and dynamic phases for all kinds of movements.
- Clarity — keeping the instructions simple.
When we follow this meditative process of repetition, reflection, and relentless attention to fundamentals every single day, it unlocks our flow state.
Developing virtuosity is a multi-pronged effort with a focus on some daily routines, combined with weekly and monthly exercises.
Daily Fundamentals Practice
Morning Movement Review
- Pick the one movement from the workout and mentally rehearse teaching it.
- Go over the setup, key points of performance, and common faults.
Class Preparation Ritual
- Review the handwritten lesson plan the morning of the class.
- Visualize the warm-up and skill instruction sequence.
Post-Class Reflection
- Note one thing that went exceptionally well.
- Identify one coaching moment to handle differently next time.
- Write down any new cues or corrections that worked.
- Track which athletes made notable progress.
Weekly Deep Dives
Movement Mastery Sessions
- Spend 30 minutes weekly studying one movement in detail, whether through YouTube videos or demos from experts.
- Film yourself performing it and analyze your own form.
- Research different coaching approaches for that movement (for instance, the snatch can be taught either via a “top-down” or “bottom-up” method).
Member Connection Audit
- Review the roster and identify members you know least about.
- Set a goal to learn one new thing about three to five members each week.
- Practice remembering and using their names consistently.
- Note their goals, limitations, and recent progress.
Monthly Skill Challenges
Cue Refinement
- Pick the five most commonly used cues and challenge yourself to make each one shorter and more specific.
- Test different analogies or metaphors with athletes to see which ones resonate. The more you can relate them to something in their lives, the better. For example, consider the pull on the clean and jerk. Think of the bar as the rocket, and your body as the launchpad. The goal is to create maximum upward force through your legs and hips to send the rocket (the bar) into the air.
Video Analysis
- Record yourself coaching, with permission, once monthly.
- Watch without sound first. Observe positioning and presence, then listen for verbal patterns, filler words, or unclear instructions.
- Compare to videos from previous months to track improvement.
The key is treating these like an athlete would treat skill work — consistently, with focus, and progressively. Start with one to two exercises and build the habit before adding more.
When we are in a flow state, classes feel smoother, coaching feels more rewarding, and, most importantly, athletes feel the difference. They get more explicit cues, faster corrections, and more intentional coaching. This leads to better movement, more progress, and a stronger sense of trust in us as their coaches. This also develops resilience while keeping burnout and depression at bay, through increased happiness and satisfaction doing what we love best.
The Ripple Effect
The most profound impact of coaching in flow extends beyond the box. When we operate from virtuosity, we don’t just become better coaches; we become catalysts for transformation. Athletes learn not only proper movement patterns but also what it means to pursue excellence through fundamentals. They witness firsthand how mastery emerges from deliberate practice and unwavering attention to detail.
This creates a culture where mediocrity becomes uncomfortable and growth becomes inevitable. Members begin applying the same principles of virtuosity to their own training, their careers, and their relationships. They learn that sustainable high performance isn’t about flashy techniques or shortcuts; it’s about showing up consistently and doing the basics uncommonly well.
A coach in flow becomes a living example of what’s possible when we commit fully to our craft. In a world that often celebrates quick fixes and surface-level achievements, we offer something rare — proof that depth, patience, and relentless refinement create lasting impact. Coaching in flow ultimately transcends our individual practice. It’s how we create the kind of training environment that changes lives, not just through better movement, but through a better approach to excellence itself.
Amit Tripuraneni is a CF-L3 Trainer at