Spanish Chicken and Rice

Spanish Chicken and Rice

Ingredients

Spanish sauce

  • 1 Can fire roasted tomatoes
  • 1 Jar of roasted red bell peppers
  • 1 tbsp Sherry vinegar
  • 1 tbsp Minced garlic
  • 1 tbsp Dried oregano
  • 1 tsp Roasted Spanish paprika
  • 1 tsp Crushed red pepper flakes
  • Salt & Pepper

Chicken and Rice

  • 8 Large Chicken thighs bone in
  • 2 cups Converted rice
  • 1 cup Spanish sauce for the rice remaining sauce to coast chicken before placing in oven
  • 3 cups Chicken broth
  • 1 Large onion roughly chopped
  • ½ cup Chopped green onions
  • ¼ cup Chopped flat leaf parsle

Instructions

Spanish sauce

  1. Blend tomatoes, peppers and garlic in a blender or food processor. You are aiming for a smooth sauce. Once blended add in the remaining ingredients and stir to combine.
  2. Reserve sauce for adding to the rice and topping the chicken

Chicken and Rice

  1. Preheat the oven to 400˚

  2. -lightly grease a large baking dish that will hold all your items. ( Eg 9”x13” Pyrex dish)
  3. Season the chicken breasts with paprika and oregano, salt & pepper

  4. In a saute pan over medium high heat brown the Chicken thighs. Just brown and not to cook through.
  5. Remove chicken from pan, to be used later. Discard any excess fat from the saute pan, keeping 2 tbsps for cooking the onion

  6. With the reserved fat, saute the onions to light golden brown

  7. Add the rice into the saute pan with the onions and mix well. Lightly toasting the rice and scraping up any chicken bits in the pan, season with salt & pepper

  8. Add in the 1 cup of Spanish sauce and the chicken broth and bring to a simmer

  9. Add in the chopped green onion and parsley and stir into the rice

  10. Pour rice mixture into prepared dish, place the reserved chicken thighs on top of the meat. Carefully spoon the remaining Spanish sauce over each of the chicken thighs to coat evenly.

  11. Place dish into the oven and reduce the oven temperature to 375˚ and cook for 30mins

  12. Remove dish from oven. Scatter some of the green onions on the top for appearance and if desired lightly drizzle over a little bit of olive oil

  13. Enjoy!!

Beef Short Ribs Ragu, with Kale

Beef Short Ribs Ragu, with Kale

Ingredients

  • 5 lbs Beef short ribs. Bone in
  • Salt & pepper
  • Olive oil
  • 1 cup of each
  • Mirepoix (equal parts, Onion, Carrots and Celery)
  • 1 tbsp Minced garlic
  • 1 cup Red Wine
  • **Optional: 1 tsp crushed red pepper
  • 3 cups Beef or Chicken stock
  • 2 Lg Cans Quality plum tomatoes crushed
  • 1 Sm Can Quality tomato paste
  • 2 cups Chopped kale (remove stem first before chopping leafy greens)
  • Salt & pepper
  • 1 (or 2) Packages ofFettuccini
  • Shaved Parmesan for garnish

Instructions

  1. Preheat oven to 350˚

  2. Over medium high heat, in a large dutch oven place olive oil

  3. Season meat generously with salt and pepper and place into dutch oven to brown. Caramelizing the meat adds a ton of flavor so please don’t skip this step.

  4. Do not over crowd the pan, please do the browning in stages to maintain the heat
  5. Reserve browned meat separately and add the mirepoix to the dutch oven to sauté. Ideally, we are looking for a light caramelization. Near the end of this stage add in the minced garlic being careful not to overcook.

  6. Add crushed tomatoes to the dutch oven with the vegetables

  7. Add in the tomato paste and allow to cook for a few minutes to marry the ingredients together

  8. At this point add in the red wine, the stock and return the meat to the pot to cook. Bring everything to a simmer (light boil)

  9. Place into the preheated oven to cook for 3hours.

  10. Each hour remove from oven and stir so any meat on the top will not burn

  11. Once cooked. Allow to cool slightly so the rib bones can be removed. Please take the time to shred the meat

  12. Strain out the vegetables and add to the reserved shredded meat. At this point I would recommend removing as much grease from the remaining sauce. As it will detract from the taste, use a fat separator or spoon. I realize this seems like one step too many but the final product makes it worthwhile

  13. Add all ingredients together to complete the RAGU

  14. Please cook the chopped kale over medium high heat to wilt. Season with salt and pepper

  15. Cook pasta as package dictates

  16. Combine ingredients to finish your dish and top with shaved parmesan

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

Course Dinner, Lunch
Servings 4

Ingredients

Oven Roasted Tomatoes

  • 3 tomatoes each cut into 8 wedges
  • salt & Pepper
  • Olive Oil

Farro and White Kidney Beans

  • 1 cup of Farro
  • 3 cups of vegetable stock
  • 1 can of white kidney beans drained and rinsed
  • salt & pepper
  • 1 to 2 Tbsps Olive oil

Carmelized Onion

  • 1 Large sweet onion sliced
  • Olive oil
  • salt & pepper

Instructions

Oven Roasted Tomatoes

  1. Heat oven to 300˚

  2. Hlace wedges on a baking sheet and drizzle with olive oil, season with salt and pepper

  3. Hook for approx. 1hr.

  4. Reserve juice and oil on pan for finish of dish

Farro and White Kidney Beans

  1. Place faro and stock into a small pot and bring to a boil. Reduce heat so that mixture is simmering for 20 minutes.

  2. In the last 5 minutes of cooking add the kidney beans to heat through with the liquid.

  3. Remove from heat and drain off any excess liquid

  4. Season with salt and pepper and a drizzle of olive oil

Carmelized Onion

  1. Saute onion in a sute pan with olive oil over low heat to carmelize the onion

Chicken Tenders With Avocado-Cilantro Dip

Chicken Tenders With Avocado-Cilantro Dip Recipe

Course Snack

Ingredients

  • 1 1 ⁄2 lbs chicken tenders cut in half lengthwise
  • 3 eggs
  • 3 tbsp homemade Sriracha sauce optional
  • 3 ⁄4 cups almond flour
  • 3 ⁄4 cups coconut flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 ⁄2 tsp onion powder
  • 1 ⁄2 tsp cayenne pepper
  • Sea salt and freshly ground black pepper to taste
  • 1 large avocado
  • 1 ⁄2 cup fresh cilantro packed
  • 1 green onion sliced
  • 1 garlic clove
  • Juice of 1 or 2 limes
  • Sea salt to taste

Instructions

  1. Preheat your oven to 425 F.
  2. Line a baking sheet with parchment paper.
  3. Whisk the eggs and Sriracha sauce together in a small bowl until well incorporated.
  4. In a shallow bowl, mix together the almond flour, coconut flour, garlic powder, paprika, onion powder, cayenne pepper, salt and pepper.
  5. Dip the chicken into the egg mixture, then transfer to the flour mixture and coat well.
  6. Shake off any excess flour and arrange a single layer on the prepared baking sheet.
  7. Repeat with the remaining chicken tenders.
  8. Once all of the chicken tenders are on the baking sheet season with salt and place in the oven.
  9. Bake for 15 minutes, or until the chicken is cooked through, flipping the tenders once in-between.
  10. While the chicken is in the oven, place all of the ingredients for the dipping sauce into a food processor. Start with the juice of 1 lime.

  11. Blend until smooth and all ingredients are blended, stopping to scrape the sides with a spatula as needed.

  12. Taste and adjust with more lime juice if needed.

  13. Transfer to a bowl and store in the refrigerator until ready to serve.

  14. The dip will stay good stored in an airtight container in the refrigerator for up to 3 days.

Recipe Notes

Special thanks to http://paleoleap.com/ for the recipe!

Salmon Mango Bango

Salmon Mango Bango

The exotic, tropical tang of the fruit and the richness of the wild salmon work wonderfully together. The 'bango' comes from the spicy sweet pepper jam I use to bind the fresh mango relish."

Course Salad
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 30 minutes
Servings 2
Calories 307 kcal

Ingredients

  • 1 Mango - peeled, seeded and diced
  • 2 Salmon fillets, skin removed
  • 2 tbsp Lime Juice
  • Sea Salt to taste
  • 2 tbsp red bell pepper and ancho chili pepper jam
  • 2 tbsp Vegetable Oil
  • 2 tbsp Chopped fresh cilantro

Instructions

  1. Stir mango, lime juice, pepper jam, and cilantro together in a bowl. Cover the bowl and refrigerate for relish flavors to combine, about 30 minutes.

  2. Heat oil in a large non-stick skillet over medium-high heat until oil begins to smoke.

  3. Place salmon, flesh-side down, in the hot skillet and cook until edges are just starting to cook through, about 2 minutes. Flip fillets, remove skillet from heat, and let fillets sit in the hot pan until cooked through, 2 to 3 minutes more.

  4. Transfer to a plate and top with chilled mango relish.

Recipe Notes

Per Serving: 307 calories; 11.6 g fat; 27 g carbohydrates; 25.1 g protein; 51 mg cholesterol; 211 mg sodium.

Thanks to AllRecipes.com for this plate of deliciousness.

WATCH the chef making this dish.

Recipe example

 

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

Course Dinner, Lunch
Servings 4

Ingredients

Oven Roasted Tomatoes

  • 3 tomatoes each cut into 8 wedges
  • salt & Pepper
  • Olive Oil

Farro and White Kidney Beans

  • 1 cup of Farro
  • 3 cups of vegetable stock
  • 1 can of white kidney beans drained and rinsed
  • salt & pepper
  • 1 to 2 Tbsps Olive oil

Carmelized Onion

  • 1 Large sweet onion sliced
  • Olive oil
  • salt & pepper

Instructions

Oven Roasted Tomatoes

  1. Heat oven to 300˚

  2. Hlace wedges on a baking sheet and drizzle with olive oil, season with salt and pepper

  3. Hook for approx. 1hr.

  4. Reserve juice and oil on pan for finish of dish

Farro and White Kidney Beans

  1. Place faro and stock into a small pot and bring to a boil. Reduce heat so that mixture is simmering for 20 minutes.

  2. In the last 5 minutes of cooking add the kidney beans to heat through with the liquid.

  3. Remove from heat and drain off any excess liquid

  4. Season with salt and pepper and a drizzle of olive oil

Carmelized Onion

  1. Saute onion in a sute pan with olive oil over low heat to carmelize the onion

Chicken Tenders With Avocado-Cilantro Dip Recipe

Course Snack

Ingredients

  • 1 1 ⁄2 lbs chicken tenders cut in half lengthwise
  • 3 eggs
  • 3 tbsp homemade Sriracha sauce optional
  • 3 ⁄4 cups almond flour
  • 3 ⁄4 cups coconut flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 ⁄2 tsp onion powder
  • 1 ⁄2 tsp cayenne pepper
  • Sea salt and freshly ground black pepper to taste
  • 1 large avocado
  • 1 ⁄2 cup fresh cilantro packed
  • 1 green onion sliced
  • 1 garlic clove
  • Juice of 1 or 2 limes
  • Sea salt to taste

Instructions

  1. Preheat your oven to 425 F.
  2. Line a baking sheet with parchment paper.
  3. Whisk the eggs and Sriracha sauce together in a small bowl until well incorporated.
  4. In a shallow bowl, mix together the almond flour, coconut flour, garlic powder, paprika, onion powder, cayenne pepper, salt and pepper.
  5. Dip the chicken into the egg mixture, then transfer to the flour mixture and coat well.
  6. Shake off any excess flour and arrange a single layer on the prepared baking sheet.
  7. Repeat with the remaining chicken tenders.
  8. Once all of the chicken tenders are on the baking sheet season with salt and place in the oven.
  9. Bake for 15 minutes, or until the chicken is cooked through, flipping the tenders once in-between.
  10. While the chicken is in the oven, place all of the ingredients for the dipping sauce into a food processor. Start with the juice of 1 lime.

  11. Blend until smooth and all ingredients are blended, stopping to scrape the sides with a spatula as needed.

  12. Taste and adjust with more lime juice if needed.

  13. Transfer to a bowl and store in the refrigerator until ready to serve.

  14. The dip will stay good stored in an airtight container in the refrigerator for up to 3 days.

Recipe Notes

Special thanks to http://paleoleap.com/ for the recipe!

Chicken Tenders With Avocado-Cilantro Dip Recipe

Course Snack

Ingredients

  • 1 1 ⁄2 lbs chicken tenders cut in half lengthwise
  • 3 eggs
  • 3 tbsp homemade Sriracha sauce optional
  • 3 ⁄4 cups almond flour
  • 3 ⁄4 cups coconut flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 ⁄2 tsp onion powder
  • 1 ⁄2 tsp cayenne pepper
  • Sea salt and freshly ground black pepper to taste
  • 1 large avocado
  • 1 ⁄2 cup fresh cilantro packed
  • 1 green onion sliced
  • 1 garlic clove
  • Juice of 1 or 2 limes
  • Sea salt to taste

Instructions

  1. Preheat your oven to 425 F.
  2. Line a baking sheet with parchment paper.
  3. Whisk the eggs and Sriracha sauce together in a small bowl until well incorporated.
  4. In a shallow bowl, mix together the almond flour, coconut flour, garlic powder, paprika, onion powder, cayenne pepper, salt and pepper.
  5. Dip the chicken into the egg mixture, then transfer to the flour mixture and coat well.
  6. Shake off any excess flour and arrange a single layer on the prepared baking sheet.
  7. Repeat with the remaining chicken tenders.
  8. Once all of the chicken tenders are on the baking sheet season with salt and place in the oven.
  9. Bake for 15 minutes, or until the chicken is cooked through, flipping the tenders once in-between.
  10. While the chicken is in the oven, place all of the ingredients for the dipping sauce into a food processor. Start with the juice of 1 lime.

  11. Blend until smooth and all ingredients are blended, stopping to scrape the sides with a spatula as needed.

  12. Taste and adjust with more lime juice if needed.

  13. Transfer to a bowl and store in the refrigerator until ready to serve.

  14. The dip will stay good stored in an airtight container in the refrigerator for up to 3 days.

Recipe Notes

Special thanks to http://paleoleap.com/ for the recipe!

Salmon Mango Bango

The exotic, tropical tang of the fruit and the richness of the wild salmon work wonderfully together. The 'bango' comes from the spicy sweet pepper jam I use to bind the fresh mango relish."

Course Salad
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 30 minutes
Servings 2
Calories 307 kcal

Ingredients

  • 1 Mango - peeled, seeded and diced
  • 2 Salmon fillets, skin removed
  • 2 tbsp Lime Juice
  • Sea Salt to taste
  • 2 tbsp red bell pepper and ancho chili pepper jam
  • 2 tbsp Vegetable Oil
  • 2 tbsp Chopped fresh cilantro

Instructions

  1. Stir mango, lime juice, pepper jam, and cilantro together in a bowl. Cover the bowl and refrigerate for relish flavors to combine, about 30 minutes.

  2. Heat oil in a large non-stick skillet over medium-high heat until oil begins to smoke.

  3. Place salmon, flesh-side down, in the hot skillet and cook until edges are just starting to cook through, about 2 minutes. Flip fillets, remove skillet from heat, and let fillets sit in the hot pan until cooked through, 2 to 3 minutes more.

  4. Transfer to a plate and top with chilled mango relish.

Recipe Notes

Per Serving: 307 calories; 11.6 g fat; 27 g carbohydrates; 25.1 g protein; 51 mg cholesterol; 211 mg sodium.

Thanks to AllRecipes.com for this plate of deliciousness.

WATCH the chef making this dish.

SST Q&A- Short Hockey Stride

Question:  My 14 year old son is a good hockey player, but as he is getting older, his skating strides are becoming short.  Why would this be? And how can he improve his stride?

Answer: This is a good question.  I have been around the rinks for about 20 years now, and that is something I notice a lot of in young hockey players. A short skating stride can come from a number of things.

First thing, take notes:  What is the position of his upper body? Which way does he shoot?  What does he do for warm up?

For Example:

If his upper body is bent over = tight hip flexors

If he shoots left = Tight right Hip (must be balanced) (and vice versa for a right shooter)

Warm up is Crucial for effective stride length so make sure you are including an effective dynamic warm-up before you get on the ice.

 

If you are still having issues with stride length look to tackle to following through myofacial release,  proper stretching, and off-ice training:

  • Tight Hip Flexors– Comes from too much skating, riding the bicycle (amazes me how many pros I see still riding the bike after games!), not enough stretching, computers and TV etc. Look for warm-up exercises that extends the hip and lengthens the leg.

 

  • Tight Hamstrings: same as above.

 

  • Weak Glute Muscles: Glute Med, Glute Max, Piriformis  muscles which extend and abduct the hip.  These muscles are neglected off the ice.  If these muscles are not strong, power can not be generated to get a full stride. Weak glutes often cause the common hockey groin injury as a direct result of the groin being overworked.

 

  • Tight IT Band – Abducts the hip. Tightness in the IT band causes knee tracking problems causing Patella Femoral syndrome. Use myofacial release to help reduce tightness.

 

  • Tight/Weak Adductors: Commonly neglected.  Athletes tend to stretch this muscle a lot, however neglect to strengthen them.  This affects the recovery phase of the skating stride. Due to the imbalances of the Glutes the groin is an overworked muscle.

 

  • Upper Body Posture: Tight anterior muscles can affect the stride length as well. When a player strides, the opposite arm cocks back as well.  Being tight can cause the leg not to extend to its full potential.  Most hockey players are tight in the Anterior Upper Body (chest region).

 

  • Weak Core Muscles: Especially Back Extensors.  Weak low back causes a hunched position which decreases stride length.  SST has found that strengthening the Lower Back will increase stride length.

 

These weak areas can be improved by:

  1. Stretching the hip flexors and hamstrings, strengthening the glute muscles, strengthening the adductor muscles.
  2. A mixture of dynamic stretching, static stretching, foam roll self myofacial release.
  3. A proper warm up before training, practice and games is also very important.

 

EXERCISES PERFORMED AT SST

Split Squats, Lunges, Walking Lunges and other forms of Lunges, Glute Ham Raise, Reverse Hyper Extension, Deadlifts and all variations,  Resisted Hip Adduction, Y,T,W,L Shoulder Circuit, Back Extension and a variety of speed, agility, quickness and power exercises.

A player with a long fluent skating stride will be more effective and efficient during a game.  He/she will not use as much energy, will be stronger on his/her feet, and will be less likely to become injured.

To recap:  Stretch hip flexors, IT band and chest muscles.  Strengthen glutes, adductors, back extensors and upper back.  SST recommends doing this 3 x a week and watching the difference in your stride and your game.

 

For more great articles and videos please visit www.sstcanada.com

 

 

Baked Omelette Breakfast Prep

Everyone know that breakfast is the MOST important meal of the day, and yet we still struggle to find time to get good nutritious food into our bodies before we head out the door for our day

This breakfast prep recipe not only packs a protein PUNCH but is also full of veggies, and makes mornings SO much easier. Once finished, this recipe can be divided, wrapped in parchment paper and frozen, so they are ready for a quick reheat on your busy weekday mornings. You can have the omelette heated up by itself or can make breakfast sandwiches by adding them to an English muffin; great for the kids to carry while running off to school!!

Prep Time: 10-15 minutes

Cook Time: 30-40 minutes

Total Time: 40-55 minutes

Servings: 10

Ingredients:

  • 1-2 tbsp of Organic Grass-fed Butter
  • ½ Onion, chopped
  • 1 Green Bell Pepper, chopped
  • 1 medium head of Broccoli, chopped
  • 2-3 cloves of Garlic, minced
  • 1 – 1 ½ cup of cooked Chicken, cubed
  • ½  cup of shreddedCheddar Cheese
  • ½ cup of Milk or Milk Substitute
  • 12 Free-range Organic Eggs
  • Salt and pepper to taste

 

Directions:

  1. Preheat oven to 400 degrees F and line a 10-inch baking dish with parchment paper
  2. Add butter to a large skillet over medium heat; cook garlic, onion, bell peppers, and broccoli until softened, about 5 minutes
  3. In a large bowl, beat all eggs and milk together. Can use whisk or hand mixer
  4. Stir in cheese, vegetable mixture and cubed chicken; season with salt and pepper to taste
  5. Pour mixture into prepared dish
  6. Bake until eggs are golden brown and puffy and solid in the middle; about 35-40 minutes.
    • Time will vary depending on oven, I have had this recipe take as long as an hour to bake through

Serve on its own with chopped chives and avocado or on an English muffin for breakfast that moves with you!

Serve fresh out of the oven to a crowd or freeze for easy breakfasts on the go. Good to freeze for 2-3 months. Wrap sectioned omelette in a damp paper towel, parchment paper and put into large Ziplock bag. To reheat, remove parchment paper, place in microwave with the paper towel on; reheat for about 60-90 seconds or until heated through.

You can personalize the recipe with veggies and protein your family love. Some great substitutes are mushrooms, carrots, eggplant, spinach, green onion, asparagus, leeks, bacon, turkey, sausage, feta cheese, ham.

Try is out yourself and tell us how it went!

March Athlete Spotlight – Luke Mellon

This month’s Athlete Spotlight is about Soccer player, Luke Mellon.

Luke is a forward with Fortuna Düsseldorf Football Club in Germany. Luke started training at SST as a kid and has returned to Canada in his off-season to prepare for his upcoming season .Check out the video below to see what brought him to SST and how it has made a difference in his athletic career!

 

 

 

FPC Selection Camp Results

ID Number Frist Last Class POS HT WT 40 40 S – R S – L
427 Jacob Alderdice 2001 OL 6’6″ 240 6.18 5.85 5.75 5.66
*0307 Joshua Aldridge 2002 LB 5’10” 180 5.21 5.15 5.48 4.9
*0259 Carlos Amural 1999 WR 6’2 170 4.72 4.97 5.12 4.81
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0210 Lucas Baiocco 2003 DE 5′ 10″ 186 5.27 5.09 5.24
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0201 Cooper Barnes 2003 LB 5’8″ 160 5.09 5.03 5
*0417 taqdir basra 2003 DL 220 5.66 5.57 5.87
*0396 MICHAEL BATINIC 2003 OL 6’1 225 5.45 5.57 5.66
*0477 Zach bechard 2002 DL 6’2″ 290 5.66 5.51 5.69 5.39
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
*0435 Collin Bond 2001 DL 5’8″ 260 5.3 5.74 5.66 5.72
*0347 James Bond 2003 DL 5’8″ 180 5.1 5.54 5.69
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0220 Luke Boutet 2002 LB 5’11” 173 5.45 5.51 4.99 5
*0169 Diego Camboia 2005 LB 5’5 151 6.63 6.86 6.36 6.12
*0166 Miguel Camboia 2004 QB 5’10 150 5.2 5.3 5.12 4.87
*0061 Dayton Canto 2004 RB 5’6 145 4.99 4.99 5 5.19
*0236 Heath ( Sonny ) Chantler 2004 LB 6′ 150 5.37 5.44 4.98 4.99
*0438 Jackson Churchill 2002 OL 6′ 0″ 250 5.7 5.39 5.18
*0437 Evan Ciampaglia 2002 OL 6’3” 250 6 6.38 5.87 5.75
*0256 Lucas Clark 2004 DE 5’5″ 156 5.99 5.99 5.6 5.73
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
*0251 Logan Collins 2004 RB 5’6 135 5 5.1 5.13 4.87
*0432 Lindon Copp-Scalf 2002 OL 5’9″ 6 6.6 5.57
*0252 Payton Coste 2004 DL 5’7″ 168 5.81 5.75 6.02 5.69
*0419 Kyle Courts 2003 DL 5’10” 210 5.9 5.57 5.7
*0360 JUVANTHA CRAWFORD 2002 LB 5’9″ 200 5.69 5.69 5.09
*0265 Cam Creechan 2001 K/P 5’11 185 5.42 5.35 5.4 5.33
*0367 Rowan Creighton 2002 LB 5’8″ 180
320 Graeme Crittenden 2000 LB 5’10 185 5.13 5.07 5.18 5.3
*0272 TJ Cronkwright 2002 DB 6′ 155 4.93 4.96 4.93 4.93
*0199 Aidan Crowder 2003 LB 5’3″ 120 5.51 4.72
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0280 Justice Csinos 2003 OL 5’10 170 6.1 5.24 5.57
*0253 Nicholas Da Silva 2003 DB 5’8″ 145 5.5 4.8 5.39 5.51
*0223 Harrison Daley 2003 REC 6’1″ 162 5.15 5.12 5 5.03
*0366 BLAKE Denis-carver 2002 REC 5’11” 160 5.5 4.85
*0234 Jahmoni DENNIE 2003 RB 5’6 170 5.27 5.25 5
*0261 Maximus DiDiomede 2002 DB 5’4″ 145 5.6 5.75 4.99 4.99
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0244 Ty Dokis 2003 REC 5″10 140 5.4 5.2 5.33 5.18
286 James Duke 2001 QB 6’1” 165 5.06 4.78
286 James Duke 2001 QB 6’1” 165 5.06 4.78
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
*0218 Owen Franco 2003 LB 5’8″ 150 5.18 4.34 4.96
*0239 Gavin Gall 2003 REC 5’8” 124 4.65 5.24 5.12
*0241 Peyton Garvin 2002 QB 5’10” 150 5.6 5.4 5.33
*0349 Jesse Garvin 2003 LB 6’0 150 6.6 6.4 5.99 6.21
*0034 Zach Gaudette 2003 LB 5’6 140 5.6 5.36 5.48
*0346 Damien Glabb 2003 DL 6′ 1″ 185 5.75 5.63 5.85
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0308 Brendan Gratton 2002 DE 5’8” 220 6.12 6.09 5.48 5.42
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
315 James Hanlon 2001 LB 6’0″ 190 5.25 4.7 4.72 4.81
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
*0240 Jacob Henning 2003 DB 5’11” 149 5.38 5.18 5.27
*0450 Caleb Hetherington 2002 LB 5’9″ 220 5.48 5.45 5.54 5.27
*0190 Gabriel Hetherington 2002 DB 5’10” 185 5.2 5.15 5.09
318 Mitchell Hillsdon 2001 LB 5’10 230 5.75 5.7 5.36 5.33
*0298 Tanner Hoorelbeck 2002 LB 5’11” 180 5.4 5.65 5.21
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
*0358 Brody Hughes 2004 LB 5’9″ 167 5.69 5.75 5.78
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
469 Ethan Isaac 2002 DE 6’4 230 5.88 5.75 5.55
*0413 Ethan Jamieson 2002 DL 5’10” 230 5.5 5.69 6.03 5.63
*0368 Karson Jimbere 2003 REC 5’11” 198 5.5 5 5.21 5.27
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0225 Quintin Joseph 2004 DE 6’ 170 5.25 5.19 5.5 5.57
*0433 Ryan Kay 2003 OL 6’2″ 245 6.5 6.1 5.9 6.36
*0299 Brody Kirkham 2002 QB 6′ 150 5.12 5.39 5.33
*0254 Erik Kloostra 2001 DE 6’3 5.47 5.07 5.45 5.57
*0237 Brodie Kowtiuk 2005 REC 5’11” 135 5.24 5.07 5.28 5.28
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0356 Logan Laforet 2004 OL 5’3 167 6.8 6.63 5.88 5.75
*0434 Mathew Lajoie 2002 DL 5’10 250 6.7 6.53 5.42
*0415 zack latincic 2003 OL 5 8 208 6.38 5.93 6
373 Hudson Laur 2002 LB 6’0 175 5.35 5.1 4.81
*0231 Blake Lawrence 2002 QB 6’1” 175 5.18 5.24 5 5.3
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0258 Matt Linn 2003 QB 6’0″ 152 4.91 4.66 4.6 4.33
*0217 Tyler Lutz 2003 REC 5’11.5″ 150 4.84 4.69 4.93
*0306 Michael Macartney 2003 DE 5’10” 180 5.48 5.45 5.33
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
475 Joshua MASCOLL-MEDEIROS 2001 DE 6’3 240 6.06 5.65 5.57 5.48
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0359 Maverick McDermott 2004 OL 5’10.5″ 190 5.99 6 5.42 6.09
*0290 Quinn McGregor 2002 RB 6’2″ 195 5.14 5.24 4.72 4.6
*0490 Martin Mezak 2004 OL 5’11 256 5.9 6.42 5.96 6.06
488 ANDREW MIDWOOD 2002 OL 6’1 280 6.57 6.18 6
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
273 Stephen Narancic 2003 QB 6’1” 170 5.87 5.39 5.51
*0195 Carter Nixon 2004 DL 5’10” 180 6.9 7
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0060 Benjamin Pavlakovich 2004 DB 5’6″ 130 5.93 5.81 5.5 5.59
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0260 Kyle Poschner 2000 DB 6’0 175 4.99 5.25 4.93 4.84
*0245 Ethan Pyle 2002 OL 6’2 280 5.96 5.9 5.81 5.6
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0181 Darius Raad 2003 DB 5’4″ 135 5.72 5.51 5.21 5.09
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
*0372 Kevin Ricard 2003 OL 5’11 185 5.6 5.93 5.96
*0167 Nate Rocheleau 2007 ATH 4’11” 92 6.65 6.66 5.8 5.69
485 Cole Rogers 2001 LB 6’0” 230 5.62 5.6 4.63 5.15
*0245 Raie Russell 2003 REC 5’11 150 5.3 4.85 4.93 4.9
Brayden Sadler 2002 DE 6’1″ 195 5.24 5.3 5.09 5.09
*0192*0170 Alex Samontry 2002 REC 5’7 130 5 4.96 4.78 4.81
*0248 CALEB SARGEANT 2004 RB 5’0 101 5.18 5.12 4.75 4.88
*0476 Braydon Schryer 2003 OL 5’10 250 6.66 6.63 6.3 6.15
*0171 john serrano 2002 RB 5’9 170 5.06 4.99 4.69 4.53
*0257 Dylan Simpson 2004 REC 6′ 160 5.09 5.27 4.87 5.13
*0492 Travis Skinner 2000 DL 6’2.5″ 264 5.6 5 5.27 5.51
*0049 Jawaun Smith 2002 RB 5″9 175 4.99 5 4.5 4.45
*0048 Jaylen Smith 2002 DB 5″10 177 4.9 4.87 4.3 4.36
*0238 Rhys Staley 2005 QB 5’10” 130 5.48 5.66 5.42 5.39
*0412 Ryan Stuyt 2001 DE 5’11” 215 5 5.85 5.45 5.33
*0194 Elijah Taylor 2002 REC 5’10” 160 5.27 5.25 4.96 4.84
*0448 Dave Thomson 2003 REC 6’0″ 180 6.3 5.87 5.72
*0295 Owen Tofano 2002 REC 6’1” 180 5.19 5.5 4.9 4.9
*0453 Devonte Turner 2000 DE 6’2 240 5,5 5.43 5.21 5.09
*0262 Dayton Tyler 2003 RB 5’8″ 165 5.12 5 4.99 4.8
*0255 Gabe Valedis 2002 RB 5’10” 190 5.4 5.2 4.9
*0491 jorge villalobos 2003 DL 5’11 266 5.85 5.7 5.3 5.21
*0282 Joshua Waldron 2003 QB 5’11” 145 5.33 5.09 5.24
481 Christopher Weber 2002 OL 6’7″ 340 7 6.84 6.84 6.15
*0283 Cole Weddell 2002 DB 5’11” 165 5.45 5.39 5.24
*0193 Matthew Wedler 2002 DB 5’11 150 4.99 4.96 4.93 4.93
233 Austin West 2002 DB 5’10” 160 4.81 4.78 4.51
*0188 Blake Williams 2003 DB 5’5″ 120 5.3 4.84 4.99
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
64 Zach Zimmerman 2002 DB 5″6′ 132 4.68 4.72 4.63