LAKEWOOD — It was a scoring frenzy for Class 4A No. 2 Erie boys lacrosse. The Tigers beat Bear Creek 17-3 on Tuesday.
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LAKEWOOD — It was a scoring frenzy for Class 4A No. 2 Erie boys lacrosse. The Tigers beat Bear Creek 17-3 on Tuesday.
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DENVER — A staggering 16-run seventh inning powered Class 5A No. 5 Cherry Creek baseball to a 23-9 win over Mullen on Tuesday.
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Jason Shuger is having himself a solid start to the 2019 baseball season. In his first pitching appearance of the year, the Lewis-Palmer senior tossed a no-hitter against Ponderosa.
Tuesday, he was at it again. Shuger threw five innings in the Rangers’ 12-1 win over Sand Creek. Despite getting a run in, the Scorpions were held hitless by Shuger.
“He got off to a real strong start,” coach Brett Lester said. “His breaking ball had great depth and his fastball had some good zip.”
To help his own cause, Shuger also blasted a solo home run, his first of the year. To date, the L-P standout is 4-2 with a 1.06 ERA.
He gave up three earned runs in the Rangers 13-1 loss to Pueblo South on Mar. 26. The Rangers came into the season unranked, but currently sit at No. 10 in the Class 4A baseball rankings.
The scary part is that Lester doesn’t think his team is operating on all cylinders quite yet.
“I think a handful of guys are underachieving right now based on where their potential lies,” Lester said. “A handful of guys are stepping up and we’re getting into the meat of our schedule with conference play in the coming weeks and hopefully we’ll peak at the right time.”
So far this season there are four pitchers who have thrown at least five innings and no-hit their opponents.

This week’s boys swimming rankings are below.
These team rankings are created from the top marks of the season so far which have been entered in MaxPreps. They are compiled by PrepSwimCo.com.
In addition, the top individual marks of the season to date are compiled here.
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| Class 5A | |
|---|---|
| RK | TEAM |
| 1 | Regis Jesuit |
| 2 | Cherry Creek |
| 3 | Fossil Ridge |
| 4 | Fort Collins |
| 5 | Cherokee Trail |
| 6 | Arapahoe |
| 7 | Highlands Ranch |
| 8 | Rocky Mountain |
| 9 | Ponderosa |
| 10 | Grandview |
| Class 4A | |
|---|---|
| RK | TEAM |
| 1 | Greeley West |
| 2 | Windsor |
| 3 | Discovery Canyon |
| 4 | Silver Creek |
| 5 | Montrose |
| 6 | Broomfield |
| 7 | Wheat Ridge |
| 8 | Coronado |
| 9 | Mullen |
| 10 | Golden |

Regardless of the sport that you play, in general, athletes require more protein than the average person.
Beyond protein’s well-known role in building and repairing lean muscle, protein supports strong bones, ligaments and tendons, helps in the movement of oxygen to muscles, controls many metabolic processes in the body, aids in repair of body cells and plays a role in healthy immune function. But how much protein do you really need and what type of protein should you be eating?
Determining Your Protein Needs
Protein needs vary based on your activity level, type of activity and overall caloric needs, but the suggested range for athletes is 0.5-0.8 grams of protein per pound of body weight per day. For example, an athlete who is 130 pounds would need approximately 65-104 grams of protein per day.
It is best to distribute your protein needs evenly throughout the day, by enjoying high-quality protein at meals and snacks. Some experts suggest 20-30 grams of protein at each meal – getting the remainder of your protein after workout and at snack time.
Protein Quality Matters
Many foods contain protein, but the amount and quality of protein may vary. Proteins are made up of “building blocks” called amino acids. Animal-based proteins – those foods such as meat, fish, eggs, milk and other dairy products – are considered high-quality proteins because they provide all the essential amino acids our bodies need. Some plant proteins (soy, quinoa, amaranth and buckwheat) contain all the essential amino acids, but most plant proteins are lacking one or more. This doesn’t mean that plant proteins aren’t beneficial. All foods have a place in a well-balanced diet. It simply means that a variety of proteins should be enjoyed daily to get all the necessary building blocks for muscle growth and repair.
Protein in Common Foods
Try these protein-powered meal ideas.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
On April 24, the Legislative Council will meet in Denver. Below is information about the meeting, including links to the agenda and proposals that will be considered.
Where: Denver Marriott Tech Center (4900 S. Syracuse St., Denver)
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Wednesday, April 24, 2018
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Note: Constitutional Proposals require 2/3 vote for approval; Administrative and Athletic Proposals requires majority vote for approval, unless otherwise noted. A caret (^) indicates this proposal is pending approval from the Board of Directors.
| Proposals | ||
|---|---|---|
| Constitutional | ||
| CON 1 | Students with Disabilities – Unified Sports | (Board of Directors) |
| CON 2 | Commissioner Delegation Clarification | (Board of Directors) |
| Administrative | ||
| ADM 1 | Classification of Schools | (Board of Directors) |
| ADM 2 | Outside Payments | (Board of Directors) |
| ADM 3 | Winter Sports Regain Date | (Board of Directors) |
| ADM 4 | Eligibility Lists/Credit Definition Clarification | (Board of Directors) |
| ADM 5 | Age | (Board of Directors) |
| ADM 6 | Cooperative Programs Complete Competitive Cycle | (Board of Directors) |
| ADM 7 | Transfer – Add Exception | (Board of Directors) |
| ADM 8 | Transfer Eligibility–Non-Participation/Return to Original School | (Board of Directors) |
| ADM 9 | Transfer Eligibility – Delete 1800.44 | (Board of Directors) |
| ADM 10 | Transfer Eligibility – Boarding Schools | (Board of Directors) |
| ADM 11 | International Students | (Board of Directors) |
| ADM 12 | Amateur Status/Awards | (Board of Directors) |
| ADM 13 | NFHS National Championship Exceptions | (Board of Directors) |
| ADM 14 | Waiver for Non-Athletic Events – Sunday Contact | (Board of Directors) |
| ADM 15 | Sunday Contact Out of the Season | (Board of Directors) |
| ADM 16 | Clarifying Restriction on Teams & Coaches | (Board of Directors) |
| ADM 17 | Forfeiture Definition | (Board of Directors) |
| ADM 18 | Ineligible Participant/Forfeits | (Board of Directors) |
| ADM 19 | Clarifying Penalties and Application of Penalties | (Board of Directors) |
| Athletic | ||
| ATH 1 | Spirit | (Board of Directors) |
| ATH 2 | Boys Volleyball^ | (Centennial/Continental) |
| ATH 3 | Unified Bowling^ | (Denver Prep) |
| ATH 4 | Girls Wrestling^ | (Centennial/Continental) |
| ATH 5 | Wrestling Season of Sport | (Tri-Valley) |
| ATH 6 | Golf Season of Sport | (Tri-Valley/Northern) |
| ATH 7 | Maximum Number of Track Meets | (Jeffco) |
| Activity | ||
| ACT 1 | Speech – Maximum Meets School | (Centennital) |
| Policy | ||
| None | ||
| Junior High/Middle School Division | ||
| None | ||
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Note: Require majority vote for approval, unless otherwise noted. Those are noted with an asterisk (*), and require 2/3 vote approval.
| Committee Reports | |||
|---|---|---|---|
| Administrative | |||
| CR 1 | Budget Report | (Jim Thyfault) | |
| CR 2 | Classification and League Organizing Committee* | (Randy Holmen) | |
| CR 2a | Football | (Continental) | |
| CR 2b | Girls Lacrosse | (Western Slope/Pikes Peak) | |
| CR 3 | Coaching Education Registration Advisory (CERAC) | (Jesse Shawcroft) | |
| CR 4 | Equity | (Martha Richards) | |
| CR 5 | Officials’ Fees | (Mike Book) | |
| CR 6 | Sportsmanship | (Aaron Bravo) | |
| CR 7 | Sports Medicine Advisory Committee | (Larry Bull) | |
| CR 8 | Tournament and Playoff Finance | (David Walck) | |
| Activity | |||
| CR 9 | Music | (Kevin Beaber) | |
| CR 10 | Speech | (Christine Jones) | |
| CR 11 | Student Leadership | (Rashaan Davis) | |
| Sport | |||
| CR 12 | Baseball | (David Schuessler) | |
| CR 13 | Basketball | (Sean O’Donnell) | |
| CR 14 | Cross Country | (Rick Macias) | |
| CR 15 | Field Hockey | (Richard Judd) | |
| CR 16 | Football | (Chris Noll) | |
| CR 17 | Golf | (Chris Cline) | |
| CR 18 | Gymnastics | (Stacy Folmar) | |
| CR 19 | Ice Hockey | (Larry Bull) | |
| CR 20 | Boys Lacrosse | (Mark Kanagy) | |
| CR 21 | Girls Lacrosse | (Richard Judd) | |
| CR 22 | Skiing | (Adam Bright) | |
| CR 23 | Soccer | (Dan Knab) | |
| CR 24 | Softball | (Steve Longwell) | |
| CR 25 | Spirit | (Kylie Russell) | |
| CR 26 | Swimming and Diving | (Scott Cohen) | |
| CR 27 | Tennis | (Ed Anderson) | |
| CR 28 | Track and Field | (Darryl Abeyta) | |
| CR 28a | Meet participation | (Jeffco) | |
| CR 28 | Volleyball | (Matt Heckel) | |
| CR 29a | Default regional date | (Southwestern) | |
| CR 30 | Wrestling | (Vince Massey) | |
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CHSAA’s Legislative Council will vote next month on a jam-packed agenda, one that includes the potential sanctioning of three new sports.
The Council, which will meet on April 24 at the Denver Marriott Tech Center, is set to vote upon more than 60 bylaw proposals or committee reports.
The meeting will cover a wide variety of topics, touching on every sport and activity CHSAA sanctions, and hear proposals ranging from the transfer rule to the age rule.
Find the entire agenda, and all proposals, on this page.
Perhaps the most notable proposals are three separate votes on whether or not to sanction boys volleyball, unified bowling and girls wrestling. All three sports are currently in their pilot stages, and have cleared a number of stages with approval from various committees along the way.
Each sport has one major step remaining prior to the vote in April, however, and that is a vote by CHSAA’s Board of Directors next month. If approved there, they will officially be up for a sanctioning vote by the membership at the Legislative Council. Should the Board vote down any of the pilot sports, they would not be forwarded to the Legislative Council for a vote.
CHSAA has not added a new sport since field hockey, boys lacrosse and girls lacrosse were sanctioned in 1998-99.
If sanctioned, unified bowling would take place in the fall, girls wrestling would be a winter sport, and boys volleyball would be in the spring.
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The Continental League is forwarding a proposal to create an eighth class of football — Class 6A — something that is similar to an idea that discussed among large-school representatives in December.
This proposal would take the top eight teams in 5A according to the final RPI standings of the regular season, and place them in a 6A playoff bracket. Teams ranked Nos. 9-24 in the final RPI would create the 5A playoff bracket.
The current 5A conference alignment would remain the same, as the 6A classification would not be created until the postseason. The setup of the regular season would not change.
It is worth noting, however, that the football committee discussed this proposal and decided to not support it.
Because this proposal would amend the Classification and League Organizing Appeals Committee (CLOC) report, it will require a two-thirds majority to pass.
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Spirit may be getting a new discipline, should a proposal to add Game Day be approved.
The proposal, which comes from the Board of Directors, would add Game Day under the spirit umbrella. Already, spirit has Cheer, Co-ed Cheer, Pom Pon, Jazz and Hip-Hop.
This discipline is more accessible to a wide range of schools, as it is a competition surrounding a spirit program’s primary role, which is to support their school’s athletic teams. Teams are judged based upon their ability to lead cheers, use skills to rally a crowd, communicate to fans, and support the athletes on the fields.
No choreographer or payment for music would be needed to compete in this division.
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With girls lacrosse continuing to grow — there are 58 teams this spring — the Western Slope and Pikes Peak leagues are proposal a second classification for the sport.
The proposal reasons that boys lacrosse added a second classification when it approached 70 teams, that it would help competitive equity, and continue to encourage new programs.
The lacrosse committee does not support the proposal, and raised questions about how it would be split. For example, four-time defending champion Colorado Academy would technically be able to play in the 4A classification due to its small enrollment.
Like the football proposal, this also amends the CLOC report, and will require a two-thirds vote.
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LAKEWOOD — It was a nice blend of senior experience and young talent that led Wheat Ridge’s girls soccer in the goal scoring department Monday night.
Senior Molly Kratzer and freshman Emily Browne both scored a hat-trick (three goals) against Skyview in the first game back from spring break for the undefeated Farmers (6-0 record).

“It’s a nice mix,” Wheat Ridge coach Dan Watkins said of hat-tricks by a senior and freshman. “We are trying to work on some things to free her (Kratzer) and she is doing a nice job of being able to put the balls away. Emily had some great finishes tonight. I’m really excited for her as a freshman. She is going to be good for us.”
Wheat Ridge — No. 2 in the newest CHSAANow.com Class 4A girls soccer rankings that were released Monday morning — cruised to a 10-2 victory over Skyview (2-4 record) at Lakewood Memorial Field.
Kratzer actually had a penalty kick saved by Skyview goalie Jackie Galvan in the 2nd minute, but the Regis University commit scored back-to-back goals in the opening 10 minutes to give the Farmers a 2-0 lead.
“We want to be as good as we can be,” Kratzer said. “We want to win as much as we can. I think all of these girls know how to work for each other. We lay it out on the line every single game.”
Browne, who is coming back after an early-season ankle injury, finished off the first half with back-to-back goals herself. Wheat Ridge took a 4-1 lead at halftime.
“It was amazing,” Browne said of her first career high school hat-trick. “Girls were working for me and creating the plays for me.”
Browne scored her third goal in the 50th minute. Kratzer netted her 14th goal of the season to finish off her hat-trick in the 67th minute. Junior Anna Mallec, sophomore Samantha Jackson and senior goalie Logan Duford all added second-half goals.

Duford finished off the scoring coming out of her net to take a penalty kick that the Farmers were awarded in the 78th minute.
Skyview senior Yadira Ramos Gurrola netted both of the Wolverines’ goals on penalty kicks in the 18th and 63rd minutes.
“We’ve got a lot of new players this year so I think it’s been a nice balance,” Watkins said of the schedule heading into the tough 4A Jeffco League. “We’ve been tested. I’m obviously very pleased with the start we’ve had.”
Wheat Ridge heads to Greeley tomorrow (Tuesday, April 2) to face Northridge before heading into conference play next week. The Farmers start 4A Jeffco League play against old nemesis Evergreen.
Evergreen and Wheat Ridge square off at 7 p.m. Tuesday, April 9, at the North Area Athletic Complex in Arvada.
“They have knocked us out,” Watkins said of the league opener against Evergreen. “A very talented team. Peter (Evergreen coach Peter Jeans) is a fantastic coach and they are always well organized. We’ll have our hands full.”
The Cougars have ended the Farmers’ season the last two years. Evergreen defeated Wheat Ridge in the second round of the 4A state tournament last year and in the state quarterfinals in 2017.

Watkins added that the Farmers will be up for the challenge with a tough conference start with Evergreen, followed up by D’Evelyn.
“We know we have a hard league,” Browne said. “We are just building up. If we keep playing hard and improving, we’ll have a chance.”
It was a special night for Watkins. The team honored Watkins at halftime for coaching his 300th girls varsity game at Wheat Ridge.
“You get into it, you love the game and you like working with kids,” Watkins said after notching his 218th career victory coaching Wheat Ridge’s girls soccer program since 2003. “It’s a great program, a great community and so fun to be apart of.”
Watkins has been named Coach of the Year not only in Jeffco, but regionally and nationally during his nearly two decade coaching career. He guided the Farmers’ to back-to-back 4A girls soccer state titles in 2009 and 2010.
“It was super meaningful,” Kratzer said of being apart of Watkins coaching his 300th game. “It was such a big deal because he’s been such a big part of the program and done so much for us. He is the best coach I’ve ever played for.”

LITTLETON — Jake Hall paced his team with three goals and two assists to help top-ranked Arapahoe boys lacrosse roll to a 15-1 win over Eaglecrest on Monday.
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A five-minute flurry from Class 4A No. 8 Silver Creek girls soccer in the second half proved to be the difference for it to collect a 3-2 win over No. 6 Holy Family.