The Power of Quiet Consistency: Rob Cassel

It’s not always the loudest people in the room that have the biggest impact. Our October Athlete of the Month is none other than Rob Cassel! If you’ve dabbled in the afternoon classes - or come on a weekend - you’ve doubtless seen Rob showing up and working hard. Whether he’s staying after class or utilizing open gym in order to improve his gymnastics and weightlifting, or stepping outside his comfort zone by joining in on community competitions both in and out of the gym, Rob shows us all what dedication can accomplish. 

What started as a quest to find a fitness program that he could share with Betsy has turned into a regular routine at Blackbird that has brought the whole family camaraderie, support, and the ability to regularly crush goals like Murph and distance runs. 

Rob’s quiet consistency and reliable drive to improve himself have impressed the coaches at Blackbird, and we are so glad that a lifelong relationship with movement and trying new things that he found his way into our doors. Congratulations Rob! We love having you (& your amazing fam!) as members of our community. Maybe a pop up Hula dancing class is in our future!

Read More About Rob:

Tell us about yourself!

Hi, my name is Rob and I'll be 42 years old this November. I am fortunate to have a lovely wife Betsy and our awesome daughter. I am a software engineer by trade and education (B.S. Electrical Engineering, M.S. Electrical and Computer Engineering) which means I spend a lot of time sitting in front of a computer. I have always dabbled in fitness throughout my life as a break from being sedentary and to vent that certifiable ADHD energy. A kid, I always played rec league baseball, soccer, and lacrosse, but regular exercise really started with high school track and field and cross-country.  As an adult, I have dabbled in various exercise programs and things (exercise machines and running, DVD programs, in-person programs, personal training, Spartan Race, and I think Betsy and I did a hula dancing VHS workout together at least once).

What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?

I started CrossFit as an experiment, to see if I could find an exercise program that Betsy and I would enjoy, and one that would challenge me a bit. I have always done exercise for health's sake, having heart issues as a child, and that has kept me motivated. My motivation has changed a bit, in that I like to enjoy getting the practice in for bar and gymnastic skills. 

What have you learned about movement, fitness, and yourself since joining Blackbird?

I have learned that I do not need to be going at 100% effort at all times during exercise as that is how I had trained in the past. I cannot run as fast or as effortlessly as I used to, but I can still always put one foot in front of the other and continue on to the finish.

What is your proudest moment in the gym?

I think I am proud of having set a goal for my Murph time this past year and killing it by almost 6 minutes. Doing as many of the Murph prep workouts as possible and having a solid push-up strategy with a good pace really helped out.

What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify?

Hmm, I like all of the Olympic lifting, running, high box jumps and toes to bar. I have made peace with biking and no longer dread biking workouts. Burpees, wall-balls, thrusters, and single arm overhead carry are anathema to me.

What do you enjoy most about Blackbird or CrossFit in general?

I like the coaches and people at Blackbird. I like the variety and functional movement of CrossFit.

What impact has CrossFit had on you inside and outside of the gym?

Mentioned later, but it enabled me to run two 5Ks in 2025. Additionally, since starting at Blackbird 2 years ago, I have put on about 10 lbs. of muscle mass.

What are your CrossFit or fitness goals? How close are you to reaching them?

My goals are to be able to do 5 bar muscle ups in a row and to be able to do handstand push-ups. I was up to three bar muscle ups in a row but fell off of my practice and I don't know if I can do one. I can at least do kipping handstand pushups to an abmat.

When you are not in the gym what is your favorite thing to do?

Videogames, boardgames, and D&D with my daughter

What is one fun thing about you that we may not know yet?

I was born with a VSD (hole in my heart), but it is patched up now.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Try it out and really really really don't be afraid to go lighter than you think and get it out of your head that you won't get a good workout unless you are pushing yourself to the brink (weight, reps, movement). The weight, movement and reps will come with time and there are always days that will push everyone.

What is your favorite workout fuel? What’s your favorite indulgence?

Oatmeal, bananas or oranges are really good to fuel workouts

Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience?

Yes unofficially, I had a really bad ankle sprain from an indoor rock-climbing fall. I was young and impatient and went back climbing too early. I also did high impact exercises too early

Let's celebrate some of your wins! Tell us about any results, milestones, or moments that made you proud!

Just competing in Battle of Birdland and other Blackbird events, I also ran two 5ks in 2025 with little training other than CrossFit

Anything else?

Blackbird staff and members have been welcoming and great (Betsy and I are both quieter people) and the sense of camaraderie has been nice