HIGHLANDS RANCH — Dane Murzyn threw a complete game to help Machebeuf baseball edge SkyView Academy 4-3 on Tuesday.
Murzyn allowed three runs on eight hits, and struck out six against two walks.
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Weldon Valley has selected John Morgan to be its next football coach, athletic director Kerry Sherman announced on Wednesday morning.
Morgan will take over for Jeff Slade, who went 1-7 in his lone season leading the 6-man program.
Morgan comes to Weldon Valley from nearby Fort Morgan, where teaches elementary school and also serves as an assistant coach for the high school’s track team.
He has decades of experiences as a football coach, including time as an assistant at Fort Morgan from 1990-2001, and 2004-07. Most recently, he was the offensive coordinator for Fort Morgan’s middle school team, starting in 2009.
“We are very excited to bring him on board to take over our program and we look forward to seeing the good things he will do for Warrior Football.,” Sherman said via email.
In applying for the position, Morgan said that his “mission as a football coach has always been to give each athlete the opportunity to learn and be successful.”
Morgan will be Weldon Valley’s third coach in six seasons. The Warriors haven’t had a winning season since 2009, when they went 5-4, but return virtually every key contributor off of last season’s roster. Of last season’s 15-player roster, just four were seniors.
Follow all the movement this offseason in our coaching changes tracker.
Legend volleyball will have a new coach this fall. (Matt Daniels/MattDanPhoto.com)
Legend has hired Verlyn Rosenthal to be just the second volleyball coach in the school’s history.
Rosenthal has a long history of success, including three state championships while leading Colorado Springs Christian from 2004-06. During that span, his team won 66-consecutive matches.
Most recently, Rosenthal was the head coach at Colorado Christian University from 2010-14, and went 110-71 in five seasons. They went to the NCAA tournament in 2012, and the championship game of the National Christian College Athletic Association in 2014.
He has also served as a club coach in Florida and with Front Range Volleyball Club in Denver.
Rosenthal replaces Katie Winsor, who started the program in 2008. Under Winsor, the Titans went 94-87 — including a 34-20 mark over the past two seasons.
Legend has made the Class 5A state tournament each of the past two seasons, and also went in 2012. The Titans have made the postseason — whether that was districts or, now, regionals — every year since 2009, which was the program’s first full season of varsity competition.
Next season, the Titans will lose their top three attackers to graduation, as well as their top two setters. But Kayleigh Thompson, who led the team with 443 digs, and Katie Turner, who was second with 337, are due to return.
Cottage cheese is a wonderful nutritious food that is sometimes forgotten due to its bland taste. It is unique because it is low in carbohydrates and high in protein, which is optimal for post workout recovery and to fuel your active lifestyle.
Cottage cheese contains all the essential amino acids needed for it to qualify as a complete protein. Your body breaks this protein down into its individual amino acids, and then re-assembles those amino acids into new proteins needed to maintain healthy tissues.
During a workout that places demands on your muscles, it’s normal to experience tiny tears in the muscle tissue. This minor damage to muscles and the repair process result in the muscles becoming stronger. Carbohydrates replace the muscles’ fuel, glycogen. Protein helps to build muscle.
One amino acid, glutamine, is particularly valuable in helping the body recover after a heavy workout, and endurance athletes may deplete glutamine. Cottage cheese as well as milk and yogurt does supply glutamine because they are all a complete protein.
Ninety-nine percent of the calcium in your body exists in bones, but the other 1% fills vital roles, so a specific amount must be maintained in the blood. If blood levels drop, the mineral is taken from your bones. Calcium is needed for muscle contractions, including the heart, and normal nerve functioning. It’s also essential for the process of blood clotting.
Cottage cheese also provides phosphorus – phosphorus combines with calcium to become the primary mineral used for building bones, but like calcium, it fills other functions. Many chemical reactions in the body rely on phosphate, which is a form of phosphorus. These reactions are responsible for energy creation and maintaining a normal acid-base environment within the body. Some enzymes and hormones aren’t activated unless phosphate is available.
Cottage Cheese is versatile – it can be sweet or savory – so choose your favorite! It pairs well with sliced scallions, avocados and tomatoes, or apples, raisins and a sprinkling of cinnamon. Create a pasta sauce by blending cottage cheese with some low-fat milk or yogurt and Parmesan cheese.
Don’t like the texture of cottage cheese, but still want the nutrition? Blend some into your favorite smoothie!
Mixing fruit into cottage cheese adds sweetness without sugar, healthy fiber, more vitamins and minerals and can turn plain cottage cheese into a treat. You could also try these cottage cheese ideas from one of our local Colorado bloggers – What’s for Dinner Gena. She has recipes for a Breakfast Sundae, Lasagna Cups and Lemon Bars – all made with cottage cheese!
Incorporating cottage cheese into your post-exercise regimen (within 30-60 minutes) could enhance your performance. Please visit Western Dairy Association for more information.
Below is a list of girls tennis’ regional schedules for the 2016 season.
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Region 1
Region 2
Region 3
Region 4
Region 5
Region 6
Region 7
Region 8
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Region 1
Region 2
Region 3
Region 4
Region 5
Region 6
Region 7
Region 8
Cheyenne Mountain’s Regina Dillon tees off on No. 15 at the Spartan Invite. (Dan Mohrmann/CHSAANow.com)
COLORADO SPRINGS — The Cheyenne Mountain girls golf team hasn’t forgotten how to win even though former coach Bill Paulson is no longer at the helm.
Heck, the Indians even lost their best player from last year in Kylee Sullivan, the Class 4A individual runner-up and they haven’t missed a beat. If anything, they’re stronger as a unit and they continued to prove it Monday as they won the Spartan Invite for their seventh consecutive tournament win.
“It’s a whole team effort, which is different than last year,” Regina Dillon said. “Last year, it was all Kylee. This year, I need to do well, Maxine (Choi) needs to do well and Ellie (Broker) needs to do well. Kylee gave us a safety net, but now it’s us and it feels great that it’s a team effort.”
And it all starts with team chemistry.
Coming into the season, the girls knew that they were not going to have Sullivan giving them a fast jump out of the gate and that they would have to rely on each other at various times. And the results have shown that they are able to do just that.
Dillon was the top placer for the Indians on Monday as she shot an 11-over 83 to take fourth. Rampart’s Arielle Keating finished first at 5-over.
But it Broker and Choi who also placed in that top 10 that allowed Cheyenne Mountain to come away with the team win. Through stretch of wins, those three girls have regularly finished in top 10.
“As far as the coaching piece, I don’t think there’s anything different,” coach John Carricato said. “I can tell you that they needed to find their identity from last year to this year. Last year, they relied on one play and this year they all have to rely on each other.”
And the girls are close enough and have developed a tight enough bond to do so. They have plenty of trust in each other and know that in the event that one player is having an off day, the others can pick up the slack.
“We have a very tight team bond this year,” Choi said. “That’s what helps with our scores is having a tight team together, but we also have a lot of motivation to do better this year.”
If that motivation continues to drive the Indians at this rate, it could lead to a fourth-consecutive state golf championship.
Cheyenne Mountain golf coach John Carricato consults with Maxine Choi during the Spartan Invite. (Dan Mohrmann/CHSAANow.com)
And even though hoisting the trophy at the end of the year has almost become an expectation for the program, the girls know that they need to put plenty of work into it. Carricato, who also took over for the boys team, has done a great job at putting his players in a position where they will succeed the most, while still getting them to enjoy the time spent on the course.
“I think that Coach (Carricato) is the best person for the job,” Dillon said. “We just have such a great relationship with him. We can joke around and it’s just great.”
The Indians will look to extend their winning streak to eight when they head to the Pueblo Centennial Invitational next Monday at the Pueblo Country Club, the site of the 4A state tournament.
LOUISVILLE — Andrew Zwiers and Chad Kreuzer each had four goals and an assist to help No. 8 Monarch boys lacrosse beat Chatfield 14-4 on Monday.
Jackson Ross chipped in with a goal and two assists for the Coyotes, while Andrew Winans made 12 saves in net.
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ARVADA — Tyler Phillips tossed a complete-game three-hitter as Ralston Valley upset fifth-ranked Lakewood 10-0 in a Class 5A Jeffco League game on Monday.
Phillips struck out three, and walked just one. He was also 1-for-2 with an RBI at the plate.
The Mustangs’ balanced lineup was led by Josh Robinson, who went 2-for-3 with two RBIS. A total of seven Ralston Valley players drove at least one run in.
Ralston Valley led 3-0 going into the fifth inning, but then exploded for a seven-run fifth inning to take the run-rule win.
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COLORADO SPRINGS — Abby O’Hara and Ali Walker each had three goals and an assist as Palmer Ridge girls lacrosse beat Air Academy 15-7 on Monday.
Liz Phillips, Sam Rippley, Elizabeth Reich and Mary Koch all added two goals for the Bears (6-3), and Natalie Caves made six saves.
Whitney Moran scored four goals in the loss for Air Academy (7-5).
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(Ryan Casey/CHSAANow.com)
We’re set to launch a new Mailbag feature later this week where we answer your questions about high school sports and activities in Colorado.
But first: We need your questions.
Ask away using this form, or on Twitter via this button: Tweet to @jryancasey
Questions can be on any variety of subjects, including sports in season, sports out of season; rules and policies; activities — whatever. Just so long as it (kind of) connects to high school activities in some way.
We’ll try to get to as many as we can of them.