Cast iron can be more difficult than a grill
Let steak come to room temp
Don’t forget coarse salt when searing
Although unpredictable I’ve “occasionally “ had good luck cooking from frozen as I keep virtually everything frozen due to not using meat fast enough (2 people)
Thin cuts with extreme heat “may” be ok not being fully defrosted if you don’t mind rare and the cut of meat tolerates. (Some types of meat or cooking practices are virtually impossible to mess up)
Thinner / smaller roasts with a lot of fat or being of the type you crock pot till it falls apart “may” also be ok without heating up.
Lots of places package beef only in truly microscopic sizes (Chuck and round “roast” ) to the point I occasionally use their so called roast as a steak on the charcoal grill but I digress.
I’ve had good luck cooking in the oven using extreme heat, tent and shut off oven techniques for certain garbage cuts of beef.
The issue the op has regardless of how they do things is that there is a massive amount of variability in cooking technique/time depending on the cut, fat content and the thickness .
Having this it’s start at room temperature every time removes one variable but beef is so inconsistent now days you definitely need an in oven meat thermometer, even though you might end up with a wedge shape cut of meat that is impossible to cook evenly, sadly beef is variable enough that a mild brine soak (usually for a shorter than recommended time) is sometimes advisable.
Letting pure salt soak in an hour can f up garbage cuts of meat, I’ve occasionally done coconut aminos with a bit of water instead and cuts that get tough dry if you sneeze wrong keep better moisture and tenderness. Do the same to pepper steak slices.
On an off topic I love Montreal steak seasoning
YMMV