No to both.
You have to pay for the Express seat and you do not get an option for the upgrade, I just did it a month ago.
I was told on the phone that if you call after you pay the $30 for the Express seat for the non Gold member, you can get your money back. So I did that and the new rep told me that I definitely could not get my money back.
So I filled out a feedback form on their website and I got a $60 (30x2 for round trip) credit in my travel bank....
My flight is on Saturday, and despite not being on the upgrade list I plan on calling them at T-24 if there are any MCS seats available and see what happens for the non gold flyer...you never know. I'll report back with what happens.
My last SFO-JFK flight I was not given an MCS seat from MC as it was full, but when I got to the gate I got bumped to F, so I am hopeful.